Get into a comfortable position,
Preferably with your back straight.
You may like to sit with your legs crossed,
Your legs straight in front of you,
Or perhaps you might like to lay down,
Or sit in a chair.
Listen to what your body is telling you.
Does it want to sit down,
Or does it want to lay down?
Bring in some alignment to your body by swaying from left and right,
And then settle into a position.
Drop your shoulders down,
Loosen your jaw.
Listen to become aware of your breath.
Noticing where you feel the breath.
Perhaps through your nasal cavity,
The back of the throat,
Into your chest and belly.
Perhaps in your upper back.
Notice where you feel the breath.
On your next inhale,
Breathe in and sigh out any stresses that you may be holding onto.
On your next breath,
Sigh out any tension.
And on the next breath,
Sigh out anything that you want to release.
Returning to your natural breath now.
Noticing the sounds that you're making as you breathe in and out.
Breathing in and out.
Perhaps some traffic,
Animals,
Maybe just the hum of life.
Sounds of a heater.
Or perhaps there's no sounds at all.
With your eyes open,
Begin to scan around the room.
Noticing the floor,
The walls,
The ceiling,
The windows,
The doors.
Noticing the textures in the room.
Perhaps wood,
Plastics,
Glass,
Fabric,
Paper.
Seeing the colours in the room.
Gently closing down your eyes or having a soft gaze in front of you.
Taking your awareness to any fragrances that you can smell in the room.
Are they subtle or strong?
Noticing whatever is there.
Taking your awareness down into your mouth.
Noticing if you can taste what you last ate or drink.
Feeling into the feeling of the saliva in your mouth.
Feeling into your body against the surface.
Seeing the pressure and the weight of your body against the floor,
The cushion,
Chair.
Noticing how this feels for you.
Noticing how your body feels.
Is it warm or cool?
Noticing how the exposed parts of your body are feeling.
Can you feel air brushing past your skin?
Is it cool or warm?
Take your awareness inside,
Inside your body.
And begin to notice the inside and outside sensations at the same time.
Noticing how your body is on the inside.
Noticing outer sensations such as what can you hear,
Smell.
Feeling into this sense of wholeness as you focus on the inside and outside sensations of this present moment.
If you notice more inside sensations then focus on an outside sensation to bring in balance.
If you notice more outside sensations,
Bring your focus inwards.
Feeling your body from the inside and the outside.
Letting go now and relaxing into this present moment.
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Gently bringing yourself back to the present moment by focusing on the outside sensations.
Noticing how your body feels against the surface.
Becoming aware of any fragrances.
Perhaps tuning into any sounds.
Gently bringing in some movement.
Opening your eyes and bathing in the moment on the outside.
