To begin,
Find yourself in a comfortable sitting position and allow your eyes to gently close as you begin to turn inward,
Releasing all unnecessary tension and feeling the breath moving into any areas where tension still lingers,
Allowing your awareness to be present with the breath and observe how it feels in your body without judgment or expectations.
As you breathe in,
Allow your awareness to notice the sensations of the breath as it moves deep through your body.
Now,
Allow your awareness to expand throughout your body from your head down to the soles of your feet.
As you feel your way down the body,
You may or may not be aware of the breath.
If that's the case,
Allow yourself to become aware as it gently continues to flow,
Breathing within you,
Cultivating your awareness,
And simply allowing your attention to move in the direction of the breath.
As your attention expands through your body,
Allow yourself to become aware of the various sensations that might be arising for you,
Noticing perhaps the sounds within you or the sounds of your breath.
You can also allow yourself to become aware of your thoughts without feeling the need to control them,
Just allowing thoughts to come and go on their own without getting bogged down in them.
In this meditation,
You simply allow yourself to become aware of these various sensations and to become aware of the thoughts that fill your consciousness.
You allow them to arise carefully and consciously and then just simply fade away.
Your mind is likely to wander,
And if you notice this,
Allow your awareness to expand even further.
Take a moment to notice what's coming into your awareness right now,
And simply letting that float away like clouds in the sky,
Noticing how your thoughts and emotions are changing from one moment to the next.
And you don't need to hold on to them.
You don't need to push them away.
For now,
In this moment,
You can simply sit and observe if you notice that your mind begins to wander again.
Allow your awareness to expand outward once more and again and again as many times as you need to,
Continuing to feel that expansion of awareness until you feel your way back through your body and connect to that breath again,
That centering smooth breath which connects you to this moment and allows you to observe it.
Continue to cultivate this awareness,
Allowing yourself to become aware of whatever is happening,
And allow your awareness to gently return to the present.
In this way,
You allow yourself to experience what is present right now.
Now,
Begin to gently allow your awareness to return to your physical body and notice the sensations you're experiencing,
The different thoughts through your mind,
The breath flowing through your body.
And as we begin to awaken our bodies from this deep relaxation,
You can stretch a little and open your eyes to prepare to take this state of awareness with you into the rest of your day.
