Begin by getting yourself into a position.
You may like to sit with your legs crossed or lay down,
Choosing whatever position feels right for you.
You may like to use some props.
Take a moment now to arrive in this space and in this position by swaying left and right and finding some alignment in your back,
Dropping your shoulders down and releasing your jaw.
Begin by sensing into the sensation of being supported in this position.
Then feeling into the support of the ground beneath you,
Perhaps the earth.
Begin to feel really grounded and supported in this position.
With your eyes open,
Begin to scan around the room,
Noticing what is close to you and what is far away.
Noticing objects that make you feel calm and relaxed,
Perhaps a plan,
A candle,
Or perhaps the colour of the walls.
Scanning around the room to find those calming objects.
Closing down your eyes now or having a soft gaze in front of you.
And begin to arrive,
Noticing how your mind feels,
Noticing any thoughts that are present,
Noticing any sensations in the body,
And then setting the intention to breathe into relaxation,
To allow this time to just be in a state of calmness.
Gently guiding your attention to any sounds that you can hear outside the room,
Perhaps the sounds of life,
Such as people talking or traffic,
Maybe birds chirping,
Noticing any sounds coming from the room that you're in,
Sounds of a candle,
Perhaps the music you might be playing,
Drifting your awareness now down into the quality of your mouth,
Noticing if your mouth is dry or moist,
Noticing if you can feel your tongue resting,
Sensing into whether you can taste your last meal or something you drink,
Becoming aware of any floating fragrances that may be in the air,
Noticing if they're strong or subtle fragrances,
Taking a moment to really feel into the sensation of your hands together by rubbing them together,
The sense,
The feeling of touch,
Noticing how your hands feel as they come together,
Do they feel warm or cool,
Noticing the texture of your hands,
Are they dry,
Moist or subtle,
Continuing to rub your hands together to sense the feeling of touch,
And when you're ready place your hands on your chest,
And become aware of your breath,
Noticing what your hands do on each inhale and exhale,
Noticing the dance,
Noticing the connection with your hands and your heart,
Noticing the sensation of oneness as you move together,
Letting go of your hands now and placing them back into your lap or beside your body,
And know that at any moment throughout this meditation if your mind starts to wander off and thoughts seem to take over,
Bring yourself back to the breath or any of the senses to anchor yourself back and know that it is perfectly fine to have thoughts,
It's about coming back and being aware that your mind has wandered off,
Bring your awareness now to the top of the head and breathe in,
Your breath,
Spaciousness,
Relaxation and openness to your face,
And breathing into your neck and shoulders,
Sensing into your shoulders letting go as you breathe in and out,
Drifting this breath down your arms,
Sensing into the arms being breathed from the inside out,
Sending the breath down through your torso,
Sensing into the expansiveness of your chest and abdomen,
Deepening the breath down into your pelvic region and allow each breath to create space and openness to this part of the body,
Gently taking a breath down your legs,
Feeling into the breath,
Breathing into your body,
In your legs,
From the inside out,
And taking your awareness to the whole body,
Feeling into the sensation of your whole body being breathed,
Noticing the expansiveness,
The feeling of opening up,
And the feeling of letting go as you exhale,
And the feeling of being able to breathe,
And the feeling of being able to breathe,
And the feeling of being able to breathe,
And the feeling of being able to breathe,
And the feeling of being able to breathe,
And the feeling of being able to breathe,
And the feeling of being able to breathe,
And the feeling of being able to breathe,
And the feeling of being able to breathe,
And the feeling of being able to breathe,
And the feeling of being able to breathe,
And the feeling of being able to breathe,
And the feeling of being able to breathe,
And the feeling of being able to breathe,
And the feeling of being able to breathe,
And the feeling of being able to breathe,
And the feeling of being able to breathe,
And the feeling of being able to breathe,
And the feeling of being able to breathe,
And the feeling of being able to breathe,
