Find your comfortable meditation posture,
Sitting nice and upright if that's comfortable,
With your feet on the floor and your hands on your lap and gently close your eyes.
We can be pushed and pulled around so much in daily life,
We can feel a little unbalanced,
So let's find your centre.
Rock your body from left to right like a pendulum and then gradually centre yourself until your head feels central,
Really tune in to your body as you do this and then rock forwards and backwards,
Doing the same and allow your body to arrive at a central point.
Now gently tilt your head from side to side and allow your head to find a central position,
Then rock your head forwards and backwards until you find that central position.
That point where it feels the least effort to hold your head up.
And remembering to honour the limitations of your body when you do this.
If there's something you can't do,
Don't worry,
You can actually just sit and imagine doing this along with my guidance.
Now sitting centred,
Feeling the weight of your body going down into your chair,
Feeling those contact points where your feet meet the ground and those places where your body meets the chair you're sitting on.
Now bring your attention to the sensations of your breath going in and out of your nostrils,
Feeling the cool air coming in and the warm air going out.
And it can sometimes help us to focus if we count our breaths,
So you're going to count your breathing now.
And as we do this,
You're going with the rhythm of your own breath,
There's no special breathing to be done here,
So my guidance may be out of time with your natural rhythm and that's okay.
So as you breathe in,
Counting one in your head and breathing out.
Breathing in,
Counting two and breathing out.
Breathing in,
Counting three and breathing out.
And then starting back at one again.
So each in-breath and out-breath,
One,
Each in-breath and out-breath,
Two,
Each in-breath and out-breath,
Three.
And continuing to do this at your own pace.
And if you get lost in thoughts,
Simply bring your attention back to your breath.
To one.
Starting again and letting go of judging yourself,
Thinking you've done something wrong.
It's okay for our minds to wander off.
And when you notice that it has done,
You can actually congratulate yourself for noticing.
So continuing to count your breathing from one to three.
Now expanding your awareness out to get a sense of your whole body breathing.
Feeling your whole body rising and falling as you breathe.
Almost as if your body is breathing you.
There's no effort to breathe.
It's just happening.
Which actually it is.
Allowing your whole body to be breathed.
Now bringing your senses outwards to the sounds around you.
Maybe noticing the light coming through your eyelids.
Getting a sense of the space around you now.
And then taking a deep breath in.
Breathing out.
And gently opening your eyes.
