Let's begin by finding a comfortable seated position.
A position that allows you to feel alert but not causing any pain or discomfort.
Rest your hands in your lap or perhaps over your knees and closing down your eyes.
Fine-tune your position.
Use this moment to make any final adjustments.
Bring awareness to your body by imagining a pot of warm liquid gold is being held above your head.
As the pot tips the liquid gold begins oozing down over your head ever so slowly and gently.
The warmth makes your skin tingle.
You feel the muscles in your face soften.
The warm liquid gold continues oozing down your neck,
Shoulders and arms.
With each part of your body it covers allow the warmth to melt away any tension you may be holding.
It continues to flow down your spine,
Your hips,
Your legs,
All the way to your toes.
Allow its all-encompassing warmth to release you into a deeper state of stillness and relaxation.
Begin to bring awareness to your breath now.
Inhaling deeply through the nose parting your lips slightly for a longer exhale.
Resting your attention on your breath like it is precious gold filling and invigorating your body.
And now allow your breath to return to its own rhythm.
Shortly you'll hear the sound of a singing bowl.
Allow its warm sound to guide your awareness into this present moment.
There is no need to plan or reminisce.
Let go of the weight of the day and all the responsibilities that you may have.
All you need to do in this moment is to be sitting here silently and in stillness.
All you need to do in this moment is to be sitting here silently and in stillness.
All you need to do in this moment is to be sitting here silently and in stillness.
All you need to do in this moment is to be sitting here silently and in stillness.
Thoughts will naturally arise.
Notice when they come up and allow them to pass without judgment or force.
Thoughts in meditation can be seen as a gentle breeze coming and going without disturbing your peaceful state.
Continue to return to your breath each time you notice your mind has wandered.
All you need to do in this moment is to be sitting here silently and in stillness.
All you need to do in this moment is to be sitting here silently and in stillness.
All you need to do in this moment is to be sitting here silently and in stillness.
All you need to do in this moment is to be sitting here silently and in stillness.
All you need to do in this moment is to be sitting here silently and in stillness.
All you need to do in this moment is to be sitting here silently and in stillness.
All you need to do in this moment is to be sitting here silently and in stillness.
Begin to soften your focus,
Letting go of the attention on the breath and beginning to make small connections with the space around you.
Notice the temperature.
Notice any physical sensations.
Seeing any emotions that may have come up for you.
Bring some movement into your body.
And when you feel ready,
Open your eyes.
And when you feel ready,
Open your eyes.
