Positioning yourself in your preferred meditation seat for the next few minutes,
Allowing yourself to tune your awareness into your senses,
Gently closing down your eyes,
Feeling the parts of your body touching the ground,
Noticing any aromas or tastes in your mouth,
Noticing any shadows or light behind your closed eyes and any sounds in your awareness,
Just tuning into the present moment and your body,
Noticing any sensations in your body,
Sensations on your skin,
The temperature of the air,
Noticing movement inside of your body,
Heart gently beating and the flow of breath in and out and bringing your whole mindful and loving awareness to your breath,
Letting it land on the place in your body where you feel the breath the most,
Perhaps the tips of your nostrils or your heart center or your shoulders rising and falling and like a mother with a child,
Just being with the breath,
Holding the breath with love and awareness,
Being with the breath,
Floating in and out,
Rising and falling,
Expansion and contraction,
The rhythm of all life and becoming the breath,
Becoming the breath flowing in and out,
Breathing in new life and inspiration to each cell in your body,
Grounding to center on your exhale and as you breathe,
Noticing a warm ray of sunlight washing over your body,
Warming and healing you from the inside out,
Golden natural sunlight falling on your skin,
Morning light,
New life,
A new day,
Coming to notice you are in a place of nature,
A beautiful place,
It might be somewhere you know well,
It might be somewhere that you want to go or a place in your imagination and you are watching the orange rising sun in the morning and this beautiful place in nature that you have created,
Noticing all the colors that you can see,
The color of the sky and the color of nature,
Noticing what trees and flowers are there,
Noticing how they smell,
The smell of fresh air,
Noticing the temperature of the air or any breeze gently blowing lightly on your skin,
Noticing the ground beneath your feet,
Is it sandy or perhaps there is grass,
Noticing how it feels to have your bare,
Wild feet on the surface of the earth and listening to the sounds in this place,
Perhaps you can hear some water or the swaying of leaves in the wind or the morning chorus of birdsong,
Allowing your whole body to be here,
Present in this place of beauty that you have created for a few moments and when you are ready,
Taking a deep inhale through your nose,
Releasing out of your mouth,
Knowing that you can return to the peacefulness and beauty of this place that lives inside you at any time,
Ever so gently,
Inviting any movement that you might need into your body in this moment,
Grounding back to the earth and in your own time,
Blinking open your eyes and arising from your meditation,
Namaste.
