Welcome to this meditation.
Find a comfortable position and straighten your body a little to reduce restlessness if you can.
If you haven't already,
Close your eyes and enjoy the heaviness of your eyelids over them.
If you prefer to keep them open,
Have the lids relaxed and your gaze soft.
Take a moment to set an intention for yourself to be the gatekeeper of your thoughts.
Consciously decide not to follow any that arise from inside your mind or those generated from external disturbances.
Take a slightly deeper breath and on your out breath relax and soften your body.
Take another breath in your own time.
Feel whatever support is available for your body from the chair you are in.
Now with your out breath let your shoulders drop and your elbows drop.
Feel both of your feet solidly in contact with the floor.
Feel any sensations in the right sole of your foot in contact with the floor.
Feel any sensations in the left sole of your foot in contact with the floor.
Imagine small doors on the backs of both ankles opening and letting any stress trickle away like sand.
Let your feet be a stable anchor point that you can return to if thoughts arise.
Enjoy feeling your hands resting comfortably in contact with each other in your lap.
With your body comfortably rooted down into the floor and the chair you are sitting in.
Now bring a slight half smile to your lips and a brightness behind your eyes to engage the warmth of your heart.
Let your heart centre feel open and spacious.
Let your face be soft.
Your jaw relaxed.
Let the front of your throat feel tranquil.
Feel into your third eye between your two eyebrows and notice any subtle sensations here.
Come back to your hands resting in gentle contact with each other.
Revisit the connection between your feet and the floor.
Feel if there are any subtle sensations in your hands and your feet at the same time.
Check in with yourself to make sure your body is relaxed and free of tension.
Make any small adjustments you need to.
Now connect with your breath.
Notice when the breath comes in and when it goes out of your body.
As you breathe,
Become aware of your observing self.
Imagine breathing in towards your observing self in the middle of your head.
Maintain connection as you breathe out.
Let your observing self watch the breath.
Enjoy watching the freshness of your breath as it comes into your body and feel if there is a slight warmth as it goes out.
Your aim is not to try and change or control the breath in any way,
Just passively observe your body naturally breathing by itself.
Notice where you feel the breath coming into your body most vividly,
Perhaps at your nostrils or deeper in your nose or in your throat.
Enjoy feeling your stomach moving slightly up and down with your breathing.
Feel the sensation of the whole length of your in-breath and the whole length of your out-breath.
With your observing self still watching your in- and out-breath,
Become aware of the pauses in the breath stream.
And also become aware of the pause at the end of the out-breath before the in-breath arises.
Feel the moment when your in-breath begins.
Again,
You are not trying to change anything,
You are just observing what is happening with your breath.
Remaining aware of the in-breath and the out-breath,
Now also be aware of the pause at the end of the in-breath.
Notice if your breath has become slower and deeper.
Feel your breath arising from deeper inside your body.
Your body a sanctuary for your breath.
Your breath and observing self in harmony.
Feel your hands as if they are merged together as one energy field.
Feel your mind resting deeply inside itself.
Feel profound stillness.
Feel very internal.
The gaps between your breaths longer.
Your hands now your main anchor.
Sink deeper and deeper inside your mind.
Be deeply present inside yourself.
Tranquility cocooning your whole body and being.
Rest in timeless presence.
And oneness.
