Okay,
So begin by coming into a comfortable posture.
It can be sitting,
Standing or lying down,
Whatever your body needs right now.
Take some time to just move or you know,
Shift your body in whatever way that feels comfortable to you.
And now if you feel comfortable,
You can gently close your eyes or lower your gaze just to limit visual distraction.
Becoming aware of the sounds around you.
Noticing what is it that you are hearing in this moment.
Listening to the sounds in the room or space you are in.
If your mind begins to wander,
That's okay.
Bring your awareness back to noticing the sounds that are present in this moment.
These sounds represent life.
You know,
The sound of your breath,
Maybe even the sound of your heartbeat,
If you listen very close.
Maybe the sounds of other people talking or moving in some way or maybe the sounds of traffic,
People going from here to there or maybe even the sounds of animals around you,
Like a bird chirping or a dog barking,
There can never be complete silence and these sounds just represent life,
Life around us and life within us.
Even when you are in a completely silent place,
There are still some sounds.
Maybe if it is completely silent,
Then there would be still that voice in your head,
Right?
So now let's turn our attention to the voice within.
Notice,
Are you thinking something?
Noticing the next thought that comes in your head.
Noticing what does it feels like to be curious,
To listen to what your mind has to say.
And now,
Turn your attention to your body.
Your whole body being here,
Breathing and existing.
Being open to listen to what your body has to say.
Does it want to tell you something or does it need something from you?
Holding your body in your awareness,
You can ask,
What is it that you want to tell me?
It's okay if you get distracted by a sound or by something your mind is telling you.
Coming back to your body and just listening.
Is there anything that your body wants to tell you?
Anything that it needs from you?
If it is something that you can provide right now,
Then feel free to do so.
And if it is not,
You can reassure your body that you are going to provide or fulfill that need in a few moments whenever you can.
Wonderful.
And now,
As we reach the end of this meditation,
Take a deep breath in.
Filling your body and mind with oxygen.
And with the out-breath,
Releasing any stress or tension.
Taking another deep breath in.
Filling your body with life-giving force.
And with the out-breath,
Releasing anything that you no longer need.
One last deep breath like this.
And with the out-breath,
You can let go of this meditation.
Feel free to wiggle your fingers and toes and opening your eyes whenever you are ready to come back and connect with this environment.
You can move your body or hydrate yourself.
Whatever you need.
