This meditation practice is best done lying down,
But you may also wish to do it seated.
Make yourself comfortable and gently close your eyes,
And notice if there are any adjustments or distractions that you could eliminate before you begin your practice.
And now welcome the short refuge from your day,
A moment that you can have just to yourself.
What can you now do to bring yourself fully in to the present moment?
Scanning the body to make yourself more comfortable,
What are you letting go of as you arrive here?
There is a mindset shift as you begin your practice,
Letting go of the external distractions of the world.
You've chosen to be here in this moment.
How do you want to use this time?
Feel into your response,
I'll give you a few moments to set your intention now.
Now begin to notice the space around you,
Opening all five senses to the space around you,
And notice how in each moment your attention changes,
Something new arises,
Nothing stays the same.
Feel the touch of air in your skin,
And the surface the body is resting upon,
And notice each of the smells and fragrances in the air,
And how long each one lasts,
And notice how your attention shifts to each one.
Now notice all the sounds,
The sounds close by,
The sounds further away,
And all the sounds travelling through space,
The sound of your breath,
And perhaps even the internal sounds of your inner voice,
Mental chatter.
Notice how the sounds arise and fall in your awareness,
And notice any colours or images behind your closed eyelids,
And how they melt into one another.
Where do they start,
Where do they come from,
Where do they go?
And now notice the tongue and each taste,
And how each taste is dissolving into one,
And draw your attention to the space all around you,
The space in front of you,
Behind you.
Feel into the left,
And allow everything that you hear,
Think,
See,
Or feel,
Be just as it is,
This simple feeling of being open,
Mind,
Body,
Heart,
And scan the body,
Internally scanning the body.
Notice each sensation as it arises,
Maybe some tension somewhere,
Or the feeling of coolness,
Or a tingling sensation.
Notice how one sensation arises,
And then dissolves in your awareness.
Now draw your attention to the breath,
Notice each breath,
And the tiny gap in between the inhale and exhale.
Notice how each breath arises and dissolves,
And notice any emotions or thoughts,
And how they come and go,
Like passing clouds,
Maybe walking yourself through your day or your week.
Notice all the different emotions and thoughts that you have experienced,
And notice each event in your life,
Big or small,
Good and bad.
And notice each event in your life,
Big or small,
Good and bad.
And notice how you always return to a state of equilibrium,
Balance.
Notice how life flows like water,
The breath flowing like water,
And how water takes different shapes.
Water never stays the same,
It constantly changes shape,
Ice,
Rain,
Moisture,
Crystal,
A drop,
A river,
The ocean.
Begin to visualise a meandering river,
And how this river is formed,
How water falls on a mountain and trickles down into the river,
Continues to move and flow in one direction,
And how this river builds momentum as it takes various pathways through the earth,
A waterfall,
A lake,
A reservoir,
Before returning to the ocean.
And notice how your life flows through ups and downs,
It flows faster,
And then slower,
And how you transform through events,
Experiences,
But even through resistance,
Your life still flows.
And welcome acceptance here,
Surrendering to everything being just as it is,
How life is unfolding and flowing perfectly,
And when we welcome life in the present moment,
There's no resistance,
No judgement,
Simply just awareness.
Awareness was present now,
And set the intention to welcome life fully,
Accepting everything just as it is,
And knowing that even in times of resistance,
Life continues to flow,
And that our biggest tests can be the source of our greatest progress.
Begin to take several deeper breaths,
Bringing some movement into your fingers and toes,
Taking your time.
When you're ready,
Begin to reorientate yourself to your surroundings,
Slowly blinking your eyes open and closed,
Coming back to your wide awake and alert state.
