Hello everyone.
Find a place where you won't be disturbed and take a moment to settle yourself into a comfortable position,
Either seated or lying down.
For this meditation,
Closing your eyes will help you to focus more on the exercise,
But keep your eyes open if you prefer.
Focus your attention on the breathing.
The in-breath.
And the out-breath.
In breath as it comes in through the nose or mouth.
Hits the back of the throat.
The rise and fall of the chest.
Rise and fall of the abdomen.
Pause after the in-breath.
And the pause after the out-breath.
Breath slightly warmer as it leaves.
Focus all your attention on your breathing.
If your mind tries to distract you,
Just guide your attention back to the in-breath and the out-breath.
Not trying to breathe.
Just observing it.
Now move your focus to the points of contact.
Start with wherever your body is touching.
If you're sitting.
Focus on where you're touching the chair,
Cushion or mat.
Feel the weight of the contact,
The thighs and the backside pressing down.
If you're lying down,
Feel the weight of the body on the surface beneath you and all the contact points.
If you're sitting on a chair,
Feel the sensation of the feet on the floor.
If you're on a mat or a cushion,
Feel the backs of the lower legs and feet in a cross-legged position.
Then to the arms and hands.
How they feel as they're resting.
Notice the sensation of one part of your body touching another.
You don't feel any particular sensations,
That's fine too.
Rest all of your attention on the contact.
Now move your focus to where your body contacts your clothing,
The skin,
Where it comes into contact with the fabric.
Just a feeling of that touch across the entire body.
Your attention resting there.
Gently move your attention from the skin.
Back to the arms and the hands.
The feet.
Backside.
Any other points of contact.
Then back to the breathing.
The rise and the fall of the abdomen.
The rise and fall of the chest.
The pause after the in-breath.
Pause after the out-breath.
All your attention focused here,
Feeling the rhythm of the body.
I'll ask you to open your eyes shortly and when I do bring this whole body awareness with you to the rest of your activities.
Gently open your eyes now.
That's the end of the meditation.
