Hello,
It's Jackie here.
You might like to grab your favorite toy or an extra cushion,
Bring it to where you're sitting or lying down,
Whether you're about to have a sleep soon or you're taking a break.
Taking a moment to allow yourself to get comfy where you are.
You might like to put your arms on your legs or gently by your side or perhaps your arms might be cuddling into your toy or your pillow.
Finding a spot that feels right just for you.
And in this new and beautiful moment,
Noticing the sounds coming from the room.
There might be the sound of a clock ticking.
Perhaps there's the sound of you breathing or some inside body noises.
Maybe it's the sound of cars going down the road outside or maybe there's no noticeable sounds in the silence.
And whatever you notice,
Sounds or no sounds,
Allowing them to be as they are.
There's nothing to fix or change about them.
And when you're ready,
Noticing where your body is in contact with the bed or the couch or the floor beneath you,
Whatever you're sitting on or lying on.
Just noticing.
Noticing if it's soft or hard,
What you're lying on.
Whatever you notice about it,
Allowing it to be as it is.
Nothing to change.
And in your own time,
Noticing where your clothing is,
Where it begins and ends around your arms or your neck.
Just noticing the texture of the clothing.
If it's soft or tickly.
You might even like to notice a blanket if you have that around you or a sheet.
Noticing the beginnings and endings of the sheet or a blanket.
Whatever you notice about your clothing or if you have a blanket or sheet,
Allowing those textures to be exactly as they are.
There's nothing to fix or change.
And gently,
When you're ready,
Noticing any tastes in your mouth.
There might be food tastes,
Toothpaste tastes,
Or maybe you're not really sure what sort of taste is in your mouth or how to describe it.
It's getting curious about those tastes or if there's no nothing noticeable about it.
And whatever you notice,
Tastes or no tastes,
Allowing the taste to be as it is with nothing to fix.
And slowly noticing your breathing.
The air moving in and out of your body.
You might even like to count the breaths.
One for going in,
Two for going out.
There's nothing to change about the breath,
To make it deeper or different.
You're just noticing.
Very gently in your own time,
Allowing your body to be as it is and feel how it feels.
And taking a moment to thank yourself for making the time to meditate.
A time just for you.
