Taking a moment here to get comfortable.
Whether you are lying on the ground or in your bed or if you're seated upright or in a chair.
Just taking a moment here to settle,
To get comfortable without any rush,
Without any hesitation.
You are here and there's nothing else to do.
There's nowhere else to be.
So taking your time.
And then taking a big deep inhale.
And as you exhale,
Allowing the eyes to become heavy and softly close.
And we begin by taking a few moments just to settle the body.
Bringing your awareness inwards and just noticing how you've arrived to your meditation.
How does your body feel?
Are there any strong physical sensations that are speaking to you?
And remember when we feel sensations in the body,
This is how our bodies communicate to us.
So what are they trying to tell us?
What do they need?
What are they missing?
What does it want more of?
And if you come across any obvious areas of tension,
Just inviting those spaces to soften.
Shoulders drop away from the ears.
Muscles around the eyes soften.
And then taking your attention now to the left side of your body.
So the whole of your left side,
Your left arm.
Your left hip,
Left ribs.
And I want you to,
In your mind's eye,
Visualize and sense the space between the left side of the body.
And the wall or the objects that are the closest to you to your left.
And just gauging that distance,
Gauging the space between you and the object or the wall to your left.
And just taking a moment to sense this space.
And now we take our attention to the right side of our body.
The right arm,
The right shoulder,
Ribs,
Hip.
And the same thing here,
Slowly with your awareness,
Taking it out the space to the right and noticing the distance between you and the first object or the wall that is closest to you.
Taking a moment to sense the space between you and the objects or the wall to your right side.
And then now we will take our attention to the soles of our feet.
So if you're lying on the ground,
Just visualizing the soles of the feet.
And the space between the soles of the feet and the wall or the object.
And if you're seated,
Visualize the soles of the feet and the ground beneath you.
Just really beginning to develop a mental picture and feeling of where you are in space.
And then next we take our attention to the crown of the head.
From the crown of the head sensing the space upwards to the ceiling or to the wall or the bed frame.
Taking a moment to gauge the distance,
How much space is there.
And next we bring our attention to the back of the body.
So depending on what position you're in,
It will feel a little different here.
So if you're lying on the ground,
The back body,
We just sense the bed beneath us or the ground beneath us supporting us and feeling into the heaviness.
If you're sat upright,
Same process as the previous practices.
We sense the space from the back of the body to the wall or the chair or anything that's behind us.
To bring in your awareness to the space behind you.
How much space is there?
What does it feel like?
Becoming more and more in tune with your positioning,
Orientating to the space around you.
And finally,
We will take our attention to the front of our body.
And we sense the space from the front of the body to the first object that meets our awareness.
And then expanding your awareness now to encompass all 360 degrees around you.
Feeling into the whole space so your awareness expands out from your body and contains the space around you.
And now we draw our energy back to our centre,
We draw the awareness back to the centre.
And just taking a few moments with the breath.
Good,
And when you are ready,
Slowly blink in the eyes and finishing your meditation.
