Finding a comfortable position,
You can do this meditation either sitting down or lying down,
Whatever feels right for you today.
And you might like to start by taking a few deep breaths in through your nose and then gently sighing it out through your mouth,
Having that sense of release,
Letting go of everything that's been happening today or this week.
Deep breath in through your nose and gently sighing it out through your mouth.
And you might like to close your eyes if it feels comfortable and safe to do so and just allow your body to settle,
Allowing your breath to return to its natural rhythm and start to bring your awareness to your senses,
Noticing what you can feel,
Physical things against your body,
Maybe the floor or bed you're lying on or the chair you're sitting in,
Noticing points of contact and noticing also if you have any tightness or tension in your body or any emotions that are seeking to be noticed,
Just observing what's there and starting to bring your awareness to anything you might be able to hear,
Maybe sounds within your room,
Elsewhere in your building and sounds further away,
Just observing what's there and bringing your awareness to anything you might be able to smell or taste,
Fragrances within your room or on you,
Maybe drifting to you from elsewhere,
Any lingering flavours in your mouth from something you've had to eat or drink,
Just really focusing on your senses,
Noticing what's happening right now and even if you have your eyes closed,
Noticing if you can see colours or shapes or movement and gently bringing your awareness back to your breath,
Just exactly as it is right now and just following your breath for a few moments,
Following the air as it moves into your body,
Noticing that movement within your body and then following your breath as it leaves your body,
The movement in your body as your breath departs.
Breathe in and know you are breathing in,
Be aware of it,
Feel it,
Breathe out,
Know you are breathing out,
Notice it,
Feel it and as you follow this natural movement within your body,
Starting to observe where you most connect or notice your breath,
At the tip of your nose,
In your chest as it rises or falls,
Maybe the expansion and contraction of your rib cage or maybe as deep down into your belly,
Where are you most noticing and connecting with your breath and as you follow your breath in,
Notice when your in-breath changes and becomes your out-breath,
The point of transition from one breath into another,
Breathing in,
Noticing when it changes and breathing out and noticing when your out-breath changes and you take an in-breath again,
Breathing out,
Change,
Breathing in,
Just notice as each breath flows from one into the other,
Out-breath to in-breath and just allow yourself to stay with this for a while,
Don't worry if your mind wanders and drifts off into thoughts,
Just gently bring your focus back to your breath,
The whole sensation of breathing in and breathing out and breathing in and breathing out and just allow yourself to stay with this natural movement and rest in quiet for a while breathing in and breathing out and starting to bring your awareness back to your senses again,
Noticing how you feel now,
Noticing what your body is in contact with,
Noticing anything you can hear or smell or taste and noticing what you can see even if your eyes are still closed,
Bringing yourself fully back into this present moment,
Noticing what's happening here and now,
And you might like to bring some gentle movement into your body,
Starting with your fingers and toes,
Hands,
Arms,
Into your legs,
Just having a gentle little stretch,
Whatever you feel your body needs right now,
And remember you can always turn to your breath at any time,
Just to bring that little bit of calmness into your life.
