As we begin this meditation you may like to sit down or lie down whatever feels comfortable to you but ensure that your spine is straight and well supported.
You may keep your arms besides yourself or on your lap and if at any time during this meditation you want to change your position please feel free to do so.
Now when you're ready,
Leaving your eyes open for now,
Looking around in the room you're sitting in,
Look at what the different objects you can see,
Notice the different colors,
The different shades of colors,
Noticing the different textures around you.
Some may be smooth and some may be rough.
Noticing what it would feel like if you touch these different textures with your fingers right now.
Noticing the placement of the different objects and your position in relation to those objects.
Now when you are ready you may like to gently close your eyes or keep a soft gaze on any object right in front of you,
Whatever feels comfortable.
Gently bringing your awareness to what you can hear right now,
Sounds closer to you.
It could be the sound of your own breath as it enters and leaves your body or it could be sounds coming from farther away.
Maybe you can hear some birds chirping outside or even the sound of moving traffic.
Just noticing what it is that you can hear at this moment.
Bringing your awareness to what you can smell around you.
Smells coming from closer to you or smells coming from much farther away.
Just noticing and connecting with your senses at your own pace.
Bringing your awareness to your sense of taste and noticing what it is that you can taste in your mouth right now.
Any taste that lingers.
Maybe you can rub your tongue against your teeth and notice how it feels.
It could also be the absence of any taste and that's okay too.
Noticing what's present and what's absent.
Gently bring your awareness to your sense of touch.
Notice how it feels where your feet is resting on the ground or your arms resting on your lap.
Noticing your back and bottom on the surface you are sitting on and being aware of how it feels.
Noticing how your clothes feel against your skin or if you can feel the air against your bare skin.
Just noticing.
You may now like to gently bring your awareness to your breath and noticing how it feels when your breath enters and leaves your body.
Where do you feel the most sensation when you breathe in?
Is it in your chest or your stomach?
In your natural breath and as you breathe in notice how your stomach rises and as you breathe out notice the falling sensations in your body.
At any time during this meditation if your mind wanders it's alright.
Gently acknowledge your thoughts.
You may also name your thoughts if you want to and once you acknowledge them bringing back your attention to your breath.
Allow your awareness to rest on the feeling of your breath inside your body.
Now whenever you're ready gently allow your awareness to float to the top of your head.
Noticing any sensations that you may be feeling on your head at this moment.
Forehead,
Your eyelids,
The sides of your face,
Your jaw,
The back of your head.
Just being aware of any sensations that may be present here.
You don't have to do anything about these sensations.
Just notice them with kindness and acceptance.
Gently bring your awareness to your shoulders and noticing how your shoulders feel at this moment.
Relaxed or does it feels quite tensed?
Just noticing.
Bringing your awareness to your arms and fingers and noticing how they feel.
Bringing your awareness to your chest and your stomach and notice whatever may arise in these body parts at this moment.
You may be feeling the rising and falling sensations of your breath in your chest or in your stomach.
Gently bring your awareness to your bottom,
Your thighs,
Your legs,
Your shins,
Calves and toes.
And notice whatever sensations may arrive in these body parts.
Are there any feelings of numbness and stiffness?
Or do you feel relaxed?
Just be aware of what it is you can feel right now.
And when you are ready,
Gently scan your entire body again.
Right from the tip of your head to the soles of your feet.
And notice any feelings,
Any sensations that may arise in your body.
Noticing sensations in your whole body at once.
And just acknowledge whatever it is.
As you notice these sensations in your whole body,
You may like to bring your attention.
And as you begin the chanting meditation,
You may like to gently bring your attention on the chant.
And place your awareness and notice the sensations that arise within you.
As you repeat the chant,
You may like to either repeat the chant loudly or you may also repeat it in your mind.
And as you chant,
You may notice your chants getting deeper and deeper.
Notice how you feel.
Notice any sensations in your body and acknowledge them.
Take a deep breath in and while you exhale,
Say.
As you repeat the chant,
You may allow your body to soften.
Gently resting your awareness on the natural rhythm of your breath.
And take a moment longer to stay in silence.
Whenever you are ready,
Ever so gently,
Bring your awareness slowly back to your breath.
Noticing once again the way your body moves as you breathe in and out.
Noticing the sounds around you.
Sounds present in the room.
And sounds coming from far away.
Noticing what you can smell with your eyes closed.
Gently bring your awareness to the objects present in the room.
Start wriggling your fingers and toes.
And when you are ready,
You may open your eyes.
