Okay,
So just closing the eyes down.
And usually we sit with the palms open and shoulders slightly relaxed,
Making sure the back is nice and straight.
Just lengthen gently through the crown of the head.
And then bring your attention just gently down into the belly breath.
You want to just start to feel the rise and the fall of the belly.
So as you breathe in,
The abdomen expands.
And as you breathe out,
The abdomen contracts.
And just really noticing the movement of the abdomen in unison with the breath.
So it will allow the whole belly to become soft.
As the diaphragm expands and contracts,
Noticing how the abdomen does the same,
Expanding,
Contracting.
Sometimes to concentrate the mind further,
It's worthwhile just saying the words arising as the breath arises and passing as the breath passes.
We just say this silently and repetitively as the mind becomes deeply focused on the arising and the passing.
The breath.
Beautiful.
Bring your attention now to the crown of the head.
And we'll come through a gentle bodily scan that relaxes the muscles of the body and brings the mind deeply into a powerful present moment.
So just bringing all of your attention to the crown of the head and feel the soft sensation,
Air touching the scalp,
The hair on the head,
The musculature.
And then just gently bringing your attention to the eyes.
Feel the eyelids gently touching.
Notice any tension behind the eyes.
Just mindfully observing this without judgment.
Bring your attention to the jaw and the muscles of the jaw and with deep observation really feeling sensation.
So try and avoid visuals.
Stay with sensation.
These grounds you're fully into the moment.
Beautiful feel both shoulders.
Be aware of both shoulders and the sensation of each.
Let your awareness travel so you're feeling down through both arms,
Feeling the skin touching cloth or air.
And slowly moving down more deeply into the arm,
Feeling the flesh and the weight of the arm.
Continue to feel both sides.
And then feel gently into the palms,
Both sides.
Noticing all the deeper internal sensations.
Letting the body rest gently and the mind rest equally so in the body.
Feeling soft,
Gentle and at ease.
Good.
Bring your attention to the chest.
Feel the rise and fall of the chest with the breath.
Feel the skin touching cloth or air.
And feel the musculature of the chest.
Continue to drop your attention down so you return to the belly breath and feel into the navel center.
So just towards the navel and feel the rise and the fall of the breath.
Keep the mind steady and concentrated.
Waking away to this very moment.
Let the belly be soft.
Let your attention drop into the legs.
First of all just feeling into the left leg.
Feel the thigh of the left.
The knee.
The shin.
The left calf.
Left foot.
Left toes.
Feel the right thigh.
The right knee.
The right calf.
Shin.
Right foot.
And toes.
Feel both legs.
Both feet.
Grounded,
Present,
Aware.
Moving to the back.
Sense into the lower region of the back.
Feel the whole lower back.
Whatever you feel,
Place your attention to that point without judgment.
Just feeling sensation.
Bring your attention now to the spine and the muscles that surround the spine either side.
Moving gently from the lower back towards the shoulders.
If you notice any tension or tightness,
Just breathe into that space.
Good.
Come back to the navel breath.
All of your awareness placed in the navel center.
Building up the sensitivity at this point.
And feeling the whole body breathe,
Expanding and contracting with the breath.
All of your awareness placed in the navel center.
