Okay,
Just make yourself comfortable.
Just raise your chin a little,
Roll your shoulders back and then just allow your body to settle into a comfortable position.
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.
We spend so much time focusing outwardly.
So now just take your attention inwardly 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,
Deeper than your normal breaths.
Notice the cool temperature or the warm temperature of the air as it travels up through your nose across the back of your throat before exiting out of your mouth.
Such a strange sensation as you become aware of the temperature of the air just moving across your nostrils.
And then the warmth of the air as you exhale and just let go.
And some people like to anchor the breath with the rising and falling of the ribcage.
As you breathe in you feel,
Observe the ribcage rise.
With each breath out you notice the ribcage falling,
Just letting go.
Each breath calming your body,
Each breath calming your mind,
Each breath soothing your nerves.
No need to control the breath,
Just let it be whatever it is.
With each breath you are releasing stress and tension.
And the wonderful thing is you just don't have to do anything.
You can just sit,
Listen and trust in the process.
Notice how your body feels right now.
Notice any tension,
Any tightness.
And the wonderful thing is that when we bring our attention to that tension it just begins to soften,
To melt away.
So it's possible that very soon every muscle in your body from the tips of your toes to the top of your head,
All the way up and all the way down will experience a softening,
A loosening.
And then you can begin to notice how very comfortable your body is beginning to feel.
Sooner or later you may experience a deep sense of comfort and calmness.
Without trying it will just happen all by itself.
Your body and mind will just relax all by itself.
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 a 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 the earth.
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 are able to see,
Hear,
Smell,
Touch,
Taste,
Love,
Do.
This moment of silence starts now.
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 because of this,
You meet the challenges of life every day with a calm mind.
A calm,
Peaceful mind.
So good to be alive and with this calmness and feeling the strength of your being,
The vitality and health flowing through your being.
You will be able to change those things that can be changed every day.
But those things that can't be changed,
You will accept the calmness and peace of mind,
Knowing that life can be so beautiful no matter what problems you may face.
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.
I wish you well.
May you be calm.
May you be happy.
May you be well.
