Please find a comfortable seat on a chair or on a pillow.
Let your spine be straight and tuck your chin in slightly so that your neck is in natural alignment with the rest of your spine.
Good.
Relax your shoulders and gently let your hands rest in the lap in front of you or on your thighs with your palms either facing up or down.
Now notice how you're breathing and take three deep breaths in and out through the nose.
As you breathe in,
Feel how your belly goes slightly out and as you breathe out,
Feel how your belly goes back in.
Just breathe normally again.
Now notice any feelings in your body.
It could be feelings of warmth,
Feelings of cold.
Are there any areas in your body where you feel soreness,
Tightness or pain?
Also notice parts of your body where you feel calm and relaxed.
Notice the chair or the pillow beneath you and see if you can feel the grounding all the way down through the chair or the pillow all the way down to the earth beneath you.
Notice that you're grounding all the way down through your spine all the way down to the inner core of the earth.
Now notice any thoughts you might have.
Simply observe each thought as it comes and goes.
And if you feel like hanging on to any thought,
Just notice that and let the thought go.
As you observe your thoughts,
Try not to judge each thought as good or bad,
But simply just observe the thought and let it pass.
Each time you notice that you're drifting away or that you're following a thought,
Simply notice and gently come back to simply noticing the thoughts as they come and go.
For the next couple of minutes,
Just simply observe your thoughts.
I'll keep the music playing and when the meditation is over,
You will hear the sound of the meditation keep out.
You You You You You
