Thank you for allowing me to guide a meditation for you.
As you begin,
You may like to sit down and ensure that your back is straight and well supported.
You may place your hands in your lap or on your knees,
Doesn't matter if they are facing upwards or downwards,
Or you may just place your hands beside you,
Whatever feels comfortable,
Ensuring that your feet are touching the floor.
If it's possible and comfortable,
You may like to remain barefoot during the duration of this meditation.
You may want to keep your body as relaxed as you can.
If at any time during this meditation you feel uncomfortable,
Please feel free to stretch or sway,
Just do whatever makes you feel relaxed.
You may like to begin with your eyes open and when you are ready,
Gently look around you.
Notice what you can see in the room.
Notice the different objects,
The different colors,
Shapes,
Noticing the different textures and whenever you are ready,
You may like to gently close your eyes or keep a soft gaze on any object in front of you,
Gently bringing your awareness to the sounds around you.
It could be sounds closer to you,
Maybe the sound of your own breath as it enters and leaves your body or the sound of the clock ticking on the wall.
You may hear sounds far away,
Maybe the sound of moving traffic outside,
Noticing what you can hear.
You may also label the sounds if you want to,
Gently bringing your awareness to your smell and noticing any fragrances that linger in the air around you.
It could also be the absence of any smell and that's okay too.
Gently and lovingly connect with your senses at your own pace.
You may now like to bring your attention to your mouth,
Noticing what you can taste right now,
Maybe it tastes like coffee or any meal you had earlier,
Just noticing and being aware,
Bringing your awareness to your feet on the floor.
If possible,
Press your feet against the floor and notice how the sensations feel.
You may also press your back and your bottom against the surface you are sitting on or maybe grip the handles of the chair and push your body into the chair.
Notice the pressure,
Notice how your body feels at these pressure points.
Now you may gently bring your awareness back within your body and scan it,
Scan right from the top of your head to the soles of your feet and notice anything and everything,
Any sensation that you may feel in your body at this moment.
It could also be the lack of any sensation.
You may like to keep your body as relaxed as possible,
Noticing sensations in an easeful way and letting go if you can.
Whenever you're ready,
Gently bring your awareness to your breath and notice the rising and falling sensations of your chest or your tummy as your breath enters and leaves your body.
Notice any sensations outside or even inside your body and hold on to this awareness.
You may like to sit in stillness for this time or gently move as needed.
When you're ready,
Gently bring your awareness back to your ears and noticing what you can hear,
Sounds closer to you and sounds coming from far away.
You may like to bring your awareness to your smell and notice the fragrances.
Keeping your eyes closed,
Gently bring your awareness to your position in the room and the objects around you and when you're ready,
Gently wriggle your fingers and toes,
Maybe sway your body from side to side and slowly open your eyes.
