First of all just becoming aware,
What is your experience right now?
So you can begin with your experience of the outside world,
Just noticing the sense of space around you,
In front of you,
Behind,
To the sides,
Above and below.
Noticing the sounds arising within that space.
Noticing any light that's reaching your eyes through your closed eyelids.
Aware of any sound arising in the space around you,
Or arising from your own body.
And just accepting those sounds.
Being aware of what's arising within you.
Sensations arising from the body.
Feelings.
Thoughts.
And just allowing those to be.
Accepting whatever is arising.
And beginning now to pay more attention to the sensations of your breathing.
Any sensations whatsoever within the body connected with the process of breathing in and out.
The sensations may be in the belly,
The chest,
The back,
Shoulders,
Arms,
Hands,
Head.
Anywhere in the body.
And if the mind wanders,
That's perfectly normal,
It's just what happens.
We simply bring our attention back to the breathing with kindness,
With patience.
And now expanding your awareness beyond the breathing into the whole body.
Noticing sensations arising all over.
Noticing how you're feeling now.
Being aware of what the mind is doing.
Whether it's contracted or expansive,
Dull or bright,
Busy or calm.
And beginning to reconnect once again with the world around you.
The space.
Light.
The sun.
And then when you feel ready,
Beginning to move the body gently.
And finally allowing the eyes to open.
