Gently close your eyes and settle into your body.
Take a moment now to adjust your posture.
Sit with an upright and open posture.
Now in your own way take a few moments to relax your body.
Take three slow deep conscious breaths and as you breathe out feel your muscles softening and loosening.
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Relaxing.
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Awake.
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And alert.
Allow your breath to find its own depth and rhythm now.
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To just breathe itself.
Now become aware of the space before your closed eyes.
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It's like a field of darkness.
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Perhaps there are some muted shapes or colours.
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Just simply resting your attention there.
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With relaxed eyes and a soft gaze.
Now bring your attention to any sounds coming to you from outside or inside the room.
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Just simply listening with a gentle curiosity.
Allow the sounds to call your attention into the present moment.
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Just listening.
Now as you bring your awareness to your breath.
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Notice the feeling of the breath as you breathe in and as you breathe out.
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Feel the air moving over your nostrils.
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Feel the slight movement of your chest and your belly.
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Rising with the in-breath.
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Sinking with the out-breath.
Perhaps there is even a gentle sound with your breathing.
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Just your natural breathing.
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Follow each breath.
And now bring your awareness to your centre.
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The feeling line of your body.
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With the intention to check in with how you are feeling.
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And with a willingness to notice body sensations.
Gently ask yourself.
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How am I feeling?
Now bring your awareness to your throat.
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Feel into it.
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With a gentle curiosity explore the sensations in your throat.
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Subtle or strong.
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Any sensations.
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Just rest your attention in the throat and allow any feeling sensations to come into focus.
And as you feel into your throat.
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Feel the flow of your breathing.
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Now bring your attention to the centre of your chest.
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Feeling for any sensations.
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A slight pressure.
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An ache.
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A tightness.
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A hardness or resistance to the breath.
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Or perhaps it feels soft and comfortable.
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Explore the body sensations free of any judgement.
And as you feel into your chest.
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Feel the flow of your breathing.
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And now bring your awareness to your upper belly.
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Your solar plexus.
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And again ask yourself.
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How am I feeling?
Notice any sensations in the upper belly.
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A softness.
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A tightness.
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A shakiness.
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A numbness.
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Whatever sensations you find there.
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As you feel into your upper belly.
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Feel the flow of your breathing.
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Now bring your awareness down to your lower belly.
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Around and behind the navel.
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Notice any sensations there.
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A tightness.
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A softness.
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A hardness.
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A shakiness.
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There's no need to analyse whether the sensations come from a physical cause or an emotional cause.
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Explore all the sensations in the lower belly.
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And feel the flow of your breathing.
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Now open your awareness to include the whole feeling line of your being.
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Your throat.
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Chest.
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Solar plexus.
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And lower belly.
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Keep the feelings company.
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With curiosity.
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And compassion.
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And if there is an area that feels more intense or vulnerable.
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Just sitting with whatever feelings are there.
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And as you notice the feelings in your centre.
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Feel the flow of your breathing.
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If you notice your attention wandering or becoming caught up in a stream of thought.
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Simply bring your attention back to the next breath.
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Feel your feet on the floor.
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Feel into your throat.
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Your chest.
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Your belly.
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And the flow of your breathing.
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As you are aware of the space in front of your eyes.
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Now as we come towards the end of this meditation.
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Allow your breathing to become a little stronger.
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Perhaps a deeper breath or two.
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Start to reactivate your body by moving your fingers and toes.
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Have a stretch.
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And when you are ready.
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Slowly open your eyes.
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