Just settling your body coming into stillness,
Allowing your eyes to gently close if that's okay with you or just taking a soft gaze at the floor in front of you.
Taking a few deep breaths in through your nose and out through your mouth.
Repeating that another three times.
Now just starting to tune in to the sounds surrounding you.
Be it the sounds of birds,
People talking,
Wind in the trees or perhaps nothing.
Allowing these sounds to float in and out.
Then noticing the temperature of the room.
Does the air touching your skin feel warm or cool?
Are you able to notice the light filtering through your closed eyelids?
Now starting to check in with your body.
Are there any specific areas of discomfort,
Aches or pains?
Is it feeling tired,
Heavy or restless and energetic?
Maybe somewhere in between.
Then how's your mind feeling?
If you were to give your mind a weather condition,
What would that be?
Be cloudy,
Foggy or sunny and bright blue skies?
A bit windy and scattered or stormy and thundery.
We're now going to start to bring our attention to specific body parts.
Just checking in and noticing the sensations that are already going on there.
Not trying to create any sensations or force anything or resist them.
Just noticing.
Can you feel the pressure of your feet connecting with the surface below them?
Noticing the points of connection and then also the spaces perhaps at the arch of your foot where there isn't any connection with the ground.
Can you feel the pressure of shoes or socks against your skin?
Then starting to scan your attention up your legs.
Noticing any points of pressure that connect with any other surfaces supporting you.
Perhaps the sensation of your clothing touching your skin.
How about in your knees?
Can you feel your knees from the inside out?
And if your mind's become distracted,
Just noticing that.
Perhaps acknowledging what it's become distracted by.
Now leading it back to notice how the tops of your legs connect with the chair supporting you.
Sense of pressure and then your sit bones and how they connect with the surface beneath you.
Bring your attention up again to the ring of your pelvis,
Your hip bones at the front and the small of your back.
How's this area feeling?
The lower back can be an area of great discomfort for many people.
How's this area feeling for you?
Then starting to feel into your digestive system and your other internal organs.
And again noticing if your mind has wandered and where it's wandered to.
And guiding it back,
Like guiding a puppy back to a path that it strayed from.
Noticing the movement of your ribs as you breathe in and out.
Can you feel your ribs moving against the back of the chair with each inhalation and exhalation?
Then noticing if your chest and shoulders move as you breathe.
And then noticing how your arms are positioned and the surfaces that they're coming into contact with.
Again can you feel air coming into contact with any part of your arms?
And clothing against your skin.
Do your arms move at all as you breathe?
And how about your fingers and hands?
How are they positioned?
Again,
Feel your hands moving against your skin.
Again,
Is there any tingling or perhaps sensing your pulse in your fingertips?
Then bring your attention to your neck and throat.
Is there any tension in your neck that you might want to invite just to release and soften?
How about the muscles in and around your eyes and forehead?
How do they feel?
Maybe you can invite them to soften and release.
And feeling the whole of your body sat in with all of the different sensations.
The movement of your breath.
Feeling the weight of your body against the chair.
Sense of pressure coming down through your sit bones.
Your back against the back of the chair.
Again noticing the sounds surrounding you.
The temperature of the room.
The light filtering through your closed eyelids.
When you feel ready you take a deep breath in and out.
Before dropping your chin to your chest and slowly blinking open your eyes.
Allowing the light and the colour to flood back in.
Just taking a few moments guys.
Slowly come back.
Noticing how your body and mind are feeling,
Perhaps compared to before we started.
And also acknowledging yourself for taking this time to look after your mind and body.
If you've enjoyed this meditation then you can always find it through the Insight Time app.
And there will be more like this coming soon.
So if you want to keep practising with us all then please like,
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Thank you very much and have a good day guys.
