Take a moment to get into a comfortable seated position or you could choose to lie down.
Relaxing your body completely,
It might help to scrunch up your hands and feet into tight balls and then just release them,
Letting go of all the tension.
We'll start by taking three big deep breaths,
A big inhale through the nose and when you feel ready sighing it out through the mouth.
Another big inhale,
Letting it out with a sigh and one more inhaling and exhaling.
And now we'll take a moment to notice all of your senses.
So allow yourself to listen and hear anything you can right now.
It might be noises that are far away or something that's close to you.
Now tuning into your sense of smell,
Are there any aromas around that you can smell?
Taking a moment to notice anything you taste in your mouth right now.
Now taking a moment to notice anything you can see and if your eyes are closed you might just be noticing the changing of light in front of your closed eyes.
And noticing now the physical sensations of your body,
How it might be feeling to sit down or lie down.
Now taking your awareness even more inwards,
Noticing any thoughts or feelings that come up in your mind and your heart.
You can be curious about these thoughts,
Just observe them like clouds moving by in the sky.
Now shifting your awareness to just your breathing,
Your natural in and out breathing.
Notice how it feels to just be aware of your breathing.
Now take a few moments to listen deeply within.
Are there any messages,
Thoughts,
Ideas that spring into mind?
Check in now with how you feel in this moment.
And as we come to the end of the practice start to wiggle your fingers and toes.
You might rock your head gently from side to side,
Waking up the body.
When you feel ready you can blink your eyes open if they were closed.
You might jot down anything that came to mind during the meditation.
And when you feel ready,
Getting on with your day.
