Welcome to this short meditation.
My name is Ellen Chilling.
So stop what you're doing,
Put things down for a moment.
And close your eyes.
And cross your arms and your legs.
Place your hands in your lap with your palms facing down or facing up.
And ask yourself what you're experiencing right now.
For starting with the sensations in your body.
What do you notice?
Do you feel your feet on the floor?
Can you feel the weight of your body in the chair?
Can you relax your body a little bit more?
Let it feel a little bit deeper into the chair,
A little bit heavier.
Can you feel your back against the back of the chair?
Noticing what you're experiencing in your body right now.
And letting the answers be as they are.
Just being curious.
And not judging if it's good or bad or right or wrong.
And then taking a few long slow deep breaths.
Breathing in through the nose and out through the mouth.
So a full breath in through the nose filling up the body,
Filling up the belly,
Filling up the lungs.
And if you wish you can make that out breath audible.
A big sigh as you breathe out as you let go.
And another one in through the body into the belly,
To the chest and filling up the lungs.
And an out breath.
Long slow out breath.
Just letting go.
Then letting your breath resume its natural rhythm.
As we come to the O of stop.
Open and observe.
Expanding your field of awareness now around and beyond your breathing.
So that it includes a sense of a body,
Your body as a whole,
Your posture.
And then expanding that awareness even further to what's happening around you.
The sounds.
Even the smells.
What's going on outside the room that you're in.
Or the house that you're in.
Or the neighbourhood that you're in.
Just as best you can bring this expanded awareness to the next few moments.
Again noticing and being curious without judging if it's good or bad or right or wrong.
And then we come to the P of stop,
Proceed.
Our new possibilities.
Bringing your attention now into the world around you.
You can open your eyes if you wish and sensing how things are right now.
And rather than react habitually or mechanically you can see if you can be curious,
Open and respond naturally.
And proceed with what you were doing before.
Continue without expectation.
Thank you for taking this time out today.
Namaste.
