Come into a comfortable seat.
Ensure you're warm and you're sitting in a place that you won't be interrupted for the next little while.
Once you've found that comfortable position in your body seated,
Close down your eyes and allow your arms and hands just to softly drop wherever feels most comfortable for you and your body.
Begin to pay attention to the sensation of your hips sinking into the ground onto your seat.
Lengthen your spine simply by drawing the crown of the head towards the ceiling and then soften the shoulder blades down towards the hips.
Align your shoulders roughly over the hips and then begin to soften the edges of your body,
Your fingers,
Your toes,
Your jaw,
Your eyes.
Softly draw your chin slightly toward your chest and then allow yourself to be comfortable and to be present in this posture.
Take a slow deep breath in and a slow soft breath out.
A slow deep breath in.
A slow soft breath out.
Breathe in and breathe out.
Continue to stay present with your breath.
Breath enters the body.
Breath vacates the body.
Pay attention to the sensation of the in-breath,
Sensation of the out-breath.
Utilise your breath as your anchor into the present moment within your body.
Breathe in and breathe out.
Breathe out.
Breathe out.
Continue to be aware of your breath.
Whilst introducing an exploration of your physical body.
Noticing sensations from head to face to ears to neck to shoulders and continuing the journey down the body from the head downward.
Simply noticing whatever is there.
Notice if there was a part of your body.
Which had a heightened sense of sensation,
Tension,
Tightness or pain.
Begin to direct your energy to this area within your body.
Send your breath to this area.
Allow yourself to breathe deeply into whatever simply is.
And see if you can use the support of your breath to release any tension,
Any tightness,
Any intensity of sensation within this space.
Breathe in and breathe out.
Breathe out.
If you feel a shift,
A sense of release or a simple change within the focused area of your body.
Begin to direct your attention to a new area of your body that may be experiencing tightness,
Tension,
Sensation or pain.
Following the awareness comes the breath.
Sending your breath to this new area of the body and utilising it to support you in releasing,
Softening and healing whatever may be there.
Breathing in and out.
And continue to shift and observe with your attention to different parts of your body that are calling for your awareness.
Utilise your breath to support this area.
And continue to shift as many times as you need until you feel a sense of relaxation,
Surrender,
Balance within your body.
Breathing in and out.
Breathing out.
Breathing out.
Take two to three more breaths.
Wherever your awareness is.
And then shift your attention directly back simply just to your breath.
Inhale deeply slowly.
Exhale slowly softly.
Take a slow deep breath in.
And a slow soft breath out.
Breathe in.
Breathe out.
When you feel ready,
Create some small movements into your fingers,
Your toes,
Your neck,
Your head.
And when you feel ready,
You can very slowly,
Softly open your eyes forward.
And take your time as long as you need to come out of your meditation at your own pace.
Namaste.
