Okay,
Just make yourself comfortable.
And when you're ready,
Just close your eyes and let's begin.
Firstly,
Just listening to the sounds outside the room.
And now just bring your attention to the sounds inside the room.
Now bring your attention inward to your body.
Just take a deep breath in,
Up through your nose and then breathe out slowly through the mouth as if blowing out a candle.
And as you breathe in,
Notice the inflow of the air up through your nostrils.
And as you breathe out,
Just concentrate on the slow,
Conscious release of air out through your lips as you just let go.
Just continue to take a few deep breaths.
And some people like to anchor the breath with the rising and falling of the rib cage.
As you breathe in,
Observe the rib cage rise.
With each breath out,
You notice the rib cage falling,
Just letting go.
Each breath calming your body.
Each breath calming your mind.
No need to control the breath,
Just let it be whatever it is.
Now,
Leave the body resting there and imagine this is your first day on Earth and you're seeing it for the very first time.
What a gift that would be.
Being able to look out at every part of the universe,
At every person around you,
At every flower and tree and plant,
Every animal,
Every bird,
Every creature.
You see the world with the freshness and awe,
Just like a child seeing snow for the very first time.
You see a sunrise as if it's the first sunrise that you've ever witnessed.
And every sunset you see,
You notice the colours and the wonder and beauty surrounding you as if it's the first time you've ever witnessed it.
Your curious self is alive and fully present as you gaze with wonder and amazement at the world around you.
The beauty of the raindrops on a still pond.
The feel of a soft lawn beneath your bare feet.
The sound of laughter.
The taste of snow.
And you can gain this capacity again to appreciate everything as you once did.
Looking at each thing as miraculous,
As beautiful,
As wonderful as the first time you ever experienced them.
Every day will be as if it's the first day of your life.
You'll be able more and more to feel as if it's so wonderful,
Experiencing everything in a fresh new way.
The way you may have experienced it when you were a child as you began to look at nature closely.
The grass and the flowers and the trees and the birds.
You become aware of their delicate textures.
You become aware of the details of their being.
You become aware of the breeze every time it touches you.
You become aware of the sound of rain against the window.
You become aware of the smell of the air after the rain.
Take a moment now to appreciate your body as you relax there.
Aware of your hands,
The strength of your hands and how handy they are for doing so much for you.
Aware of your legs,
Aware of your voice and how it helps to voice yourself in the world.
Aware of your face and how it helps you to connect with others.
Aware of your breath,
Each in breath,
Each out breath.
Aware of your heart beating.
Aware of your aliveness.
Aware of the wonderful abilities of your human body.
In this moment of stillness now we can be aware of so many things that perhaps we have forgotten to notice.
And we can set an intention now to be aware of them,
To see the world anew as if we've just arrived on earth.
Looking at the clouds,
Smelling the breeze,
Tasting the rain,
Touching the petal of a flower,
Hearing the sound of laughter,
Seeing the colours of the earth and noticing the stars.
And because you are aware of the wonders of your being,
The earth and everything around you,
You find that you are living more fully moment by moment.
You are living mindfully rather than mindlessly.
Every day,
Every hour,
Every second becomes more exciting and fuller as if you are experiencing the world with a freshness.
Seeing through a new lens and appreciating how good it feels to be here,
Alive,
In this body,
In this moment of now.
Feeling again the excitement and enthusiasm and the feeling of aliveness that has been suppressed perhaps.
More and more ready to enjoy,
To have fun,
To play and laugh and sing.
More and more feeling good to be you and good to be alive.
Thank you for the morning sun.
Thank you for the love and laughter of friends.
Thank you for all the people that are meditating with me now around the world.
Give thanks for all you're able to see,
Hear,
Smell,
Touch,
Taste,
Love,
Do.
And in a few moments when this meditation will come to a close,
You will continue to remember and remain connected to any positive thoughts and feelings you have experienced during this time.
The calmness and the peace you will take with you,
Helping you in so many ways.
And just take a nice deep breath,
Holding for a moment before breathing out.
And bring your attention back to the room,
Just opening your eyes,
Giving yourself a little shake.
And you can just go ahead with your day or perhaps fall into a deep restorative sleep,
Whatever you prefer.
May you be calm,
May you be happy,
May you be well.
