Let's begin by finding a comfortable position.
Slowly move different parts of your body and see how this feels.
If you are sitting you might rock gently and slowly from side to side or forwards and backwards,
Or you might like to slowly turn your head from side to side.
Make some movements that feel right for you today.
How does your body feel as you change positions?
Keep noting how your body feels each time you adjust it and make a movement until you find that position that is just right for meditation today.
Slowly begin to let the movement settle as much as possible and know that you can adjust or move whenever you need to.
This is your meditation.
Come aware of your spine,
The full length of your spine.
Is it as relaxed and straight and comfortable as possible?
Keep making any adjustments you need to.
Take a look around the space you are in.
What objects can you see?
How close or how far away are they from you?
As you do this,
What colors are getting your attention today?
Do you happen to see your favorite color?
If you feel comfortable,
Gently and slowly let your eyelids close.
Let your eyelids rest however they would like for today,
Knowing you can open your eyes at any time if you'd like to.
Can you hear any sounds?
Are there sounds off into the distance?
Can you hear sounds that are close by or in your body?
Are there any quiet moments in between the sounds?
Bring your awareness to your mouth and notice if you can taste anything in your mouth right now.
You might like to move your tongue around as you do this.
As you breathe in through your nostrils,
Are there any smells that you can notice right now?
Or is there an absence of smell?
Become aware of the feeling of your clothing touching your skin,
And also be aware of the parts of your skin where there is no covering.
Can you notice the difference?
How do your legs feel right now?
Which parts are touching the floor and which parts aren't?
Become aware of the floor beneath you,
So strong and stable,
Holding you up.
Bring a little smile to your face,
And notice how this can relax your jaw.
Become aware of your hands gently resting in your lap or beside your body.
Be aware of your palms and your fingers,
And with your next in-breath,
Slowly close your hands,
And then open your hands as you breathe out.
Breathing in and closing your fingers,
Breathing out and opening your hand again.
Try this for a few moments.
Place your hands on your stomach and see if you can feel the rise and fall of your stomach with your breath.
When you feel ready,
Give your fingers and toes a wriggle and notice how it feels,
Moving your body however it needs to be moved.
Take note of how you feel now compared to when you started the meditation,
And when the moment feels right for you,
Opening your eyes if they are closed,
And take a look around the space you are in.
