Get yourself really comfortable somewhere that you feel safe.
The next few minutes will be for you.
And you can allow yourself to be really present with yourself.
As you rest in the position you have chosen to best support your meditative practice,
Notice the ground or chair which supports you.
Feel its solidity underneath you.
Allowing you to rest your weight down into the ground.
Notice the pressure where your skin and muscles are in contact with your seat.
Now draw your gaze inwards.
Becoming really aware of your centre.
That spot inside you just behind and below your belly button,
Where you carry all of your vital forces.
You may wish to close your eyes as you do this.
Now,
With your attention resting on the centre of your body,
The centre of your being,
Slowly become aware of your breathing.
You may notice that as you breathe in,
You are bringing energy in and down to the centre of your being.
You can enjoy that.
Just breathe softly into your centre.
Allowing your tummy to rise and fall.
Allowing your weight to sink down into the ground.
And as you continue to be aware of your breath,
Bringing energy slowly into your centre,
You may wish to expand your awareness so that you are aware not only of your steady breathing and the sensations that being aware of the centre of your being bring to you.
And you are also aware of your torso.
Spine rising up your back,
Supported by your pelvis.
Ribs coming down your front.
Surrounding your breath nicely.
As you become aware of these areas,
You may notice certain sensations.
This means you are able to relax.
And now you can expand your attention down to your legs.
And to those parts of you which are in contact with whatever is supporting you.
And you may notice that these parts,
So well supported,
Are able to relax,
To soften as you breathe.
And now you can expand your attention outwards from your torso.
Taking in your arms and your shoulders.
As you breathe,
You may notice a tendency for your muscles to soften.
And lastly,
You can expand your attention up to neck.
And then to your head,
Noticing how well it is supported.
And how as you breathe in through your nose,
The breath seems to bring sensations of softness to your face and head also.
And now that you are aware of your body around your breathing,
You can picture yourself where you are right now.
Picture the way you are holding yourself.
And you may notice the clothes that you are wearing.
And you may be able to visualise your immediate surroundings.
You may see what you are sitting on as you notice it beneath you.
You may see what's in front of you or the space around you.
You can see these things without attaching any particular thought to them.
As you notice these things,
Retain your awareness of yourself,
Your centre,
Your breathing and your body in this place.
As you continue to be aware of yourself and your surroundings,
Notice any sounds which you might be able to hear.
Notice whether they are loud or quiet.
Whether they are close by or far away.
Notice these things from within your centre,
Yourself.
As you continue to hold yourself and your surroundings in your focus,
Notice any sensations which you are receiving from your surroundings.
What is the temperature?
Just be aware of these feelings as you focus on yourself and your being.
Notice now if there are any smells in the room with you or anything else about your surroundings which you are now aware of.
Continue to breathe and notice the soothing sensation of that air flowing easily in and out as your lungs expand and contract.
Remaining aware of yourself,
If you have not already opened your eyes you can do so now and see your surroundings from within.
Here you are.
As you start to become more consciously aware of all those sensations which you have been noticing.
You may find that you want to stretch a little,
Shift slightly or wiggle your toes or fingers.
It is okay to do so.
As you sit up and notice you are aware,
You are alive,
You are awake,
Smile for yourself and your awareness.
You can take this new awareness with you as you continue about your day.
