Welcome to your meditation.
Make sure that you are comfortable and ready to begin and gently close your eyes and bring your awareness into your body.
Feel how your body is gently moving with the breath.
Watch the lungs expanding as you inhale and relaxing again as you exhale.
Follow this natural expansion and contraction of the chest with every breath.
And now become aware of the way that the breath flows into the whole of your body.
Each time you breathe in the chest expands and smaller movements happen throughout the whole of the body.
Notice the breath flowing into the arms and the hands,
The legs and the feet,
The head and the face,
The internal organs.
With the awareness inside the body observe all of the movement that is happening inside the body.
There is always movement happening.
The breath flowing in and out,
The heart beating,
The blood circulating.
Observe the movement inside the body.
But even though so much movement is happening right now your body is completely still.
Move your awareness to the stillness of your body.
The stillness of your body as you meditate.
Observe the stillness of your resting body.
Now bring the stillness and movement into your awareness together.
Observe your body completely peaceful and still and alive with movement at the same time.
Watch the stillness and the movement in your body together.
The stillness and the movement together.
And now very slowly begin to turn the awareness back outwards.
Become aware of any sounds that you can hear around you.
Feel into the feeling of your body resting into the surface beneath you.
And begin to make some movements with your fingers and your toes,
Your hands and your feet.
And when you're ready slowly open your eyes.
Thank you for joining me to practice today.
