Your true colors.
Begin by finding a comfortable seat.
One where your spine is long so this may either be seated on the floor with your sit bones firmly grounded or perhaps sitting in a chair but with the out the legs being crossed,
The feet being hip width apart and the feet touching the ground.
Now close your eyes or focus on one spot in the room.
Take a nice long inhale as you roll your shoulders slowly up towards your ears and then as you exhale allow the shoulders to roll down the spine.
Next,
Allow your head to move from side to side lowering your left ear towards your left shoulder and then your right ear towards your right shoulder and then taking this again to the other side and then relax your muscles.
Your body will continue to relax as you meditate so try to just be.
Observe your breathing noticing how your breath flows in and out.
Make no effort to change your breathing in any way.
Simply notice how your body breathes.
Your body knows how much air that it needs so just notice it as it flows.
And sit quietly seeing in your mind's eye this breath flowing gently in and out of your body.
When your attention begins to wander off as it will just focus it back again to your breathing,
The sound and the feeling of your breath.
Noticing any stray thoughts but don't dwell on them simply let them pass almost as if they were on clouds passing over the sky.
And see how your breath continues to flow deeply and calmly.
Notice the stages of a complete breath from the inhale to the pause that it follows to the exhale and the pause at the bottom.
Notice these slight pauses,
These slight paces in the beginning.
The top of the inhale at the bottom of the exhale.
And feel the air entering through the nose.
Picture the breath flowing through the cavities in your sinuses and then down into your lungs.
Again as thoughts intrude allow them to pass and return your attention back to your breathing.
See the air inside your body after you inhale filling your body gently and notice how the space inside your lungs becomes smaller as you exhale and the air leaves your body.
Feel as your chest and your stomach gently rise with the inhale and fall with the exhale.
And now as you inhale silently count one as you exhale silently count one and wait for the next breath and then count again.
Inhale one,
Exhale one.
Inhale one,
Exhale one.
Continue to count each inhalation and exhalation as one.
And now notice how the body feels.
See how calm and gentle your breathing is and how relaxed your body feels.
It's time now to gently reawaken your body and your mind.
So keeping your eyes closed begin to notice the sounds around you.
Feel the floor that's beneath you.
Feel your clothes against your body.
Gently swallow,
Wiggle your fingers and your toes.
Begin to shrug your shoulders a bit and then slowly begin to allow the eyelashes to separate bringing in space and colors into your vision.
And remain here for just a few more breaths.
Straighten out your legs perhaps or stretch your arms and legs gently and enjoy how relaxed you feel experiencing your body reawaken in your mind returning to its usual level of alertness.
When you're ready slowly return to a standing position and continue on with the rest of your day.
