Find a place where you can sit comfortably for a few minutes.
In this short meditation you will have a chance to practice being present.
Imagine that you have a special flashlight.
Wherever you shine the light of the flashlight,
That's where your attention goes to.
Your mind might want to think about other things,
But see if you can direct it back to wherever the flashlight is shining.
So begin by shining the flashlight on the surface that you're sitting on.
Is it hard or soft,
Firm or squishy?
How does it feel against your body?
Just notice.
Now shine the flashlight on your feet.
Feel your feet as they're resting on the ground.
Notice what the bottoms of your feet feel like.
Notice what your toes feel like.
Are your feet warm,
Cool,
Tingly,
Itchy,
Wiggly or something else?
Just notice.
Your mind may want to pull you away to other thoughts.
Say hello to your thoughts and then just bring yourself back to where the flashlight is shining.
Shine the flashlight now on the whole middle part of your body.
Your chest,
Back,
Belly.
What does it feel like in there?
Do you notice places that feel heavy,
Tight,
Open,
Fluttery,
Rumbly,
Tense or something else?
You don't have to change anything.
Just let it be,
Just as it is right now.
When you are ready,
Shine the flashlight on your whole body.
How does it feel?
Is it jumpy,
Calm,
Relaxed,
Energized,
Sleepy,
Achy or something else?
Notice the light from the flashlight shining over your whole body.
Now direct the flashlight so that it shines on your breathing.
Notice your breath as it comes in and out like waves at the ocean.
Is your breathing moving fast or slow or somewhere in between?
Remember your mind will probably think of lots of thoughts.
Some of those thoughts may even try to pull you away with them.
Say hello to your thoughts and let them pass and bring your attention back to where your flashlight is pointing,
Back to your breathing.
Notice your breath coming into your body.
What does that feel like?
Notice your breath going out through your nose or mouth.
Hold the flashlight steady right on your breathing.
Now when you're ready,
Shine the flashlight inside to your feelings.
Take a look around and see what is there.
Are you feeling happy,
Grumpy,
Sad,
Upset,
Silly,
Angry,
Worried,
Peaceful or something else?
Maybe your feelings have a color.
As you shine your flashlight and your feelings,
What do you see?
How much space do they take up?
Can you welcome whatever you see?
Can you invite it to come and sit next to you somewhere in the room?
You don't have to push it away or change it.
All of your feelings are welcome here.
When you are ready,
You can point your flashlight back into the room where you are and bring your attention back into the room.
