Gently close over the eyes if you'd like to and then bring your awareness to the breath.
Observing as the breath flows into the body and observing as it flows out from the body.
Using these sensations of breath to help to anchor you in the present moment,
To help to settle the mind and bring you into the here and now.
Meaning that awareness of breath.
And if the mind is a little distracted today we can always say breathing in on the in breath and breathing out on the out breath.
Using these phrases to help us to focus on the breath.
And now as you sit here gently letting go of the breath and turning your attention towards sounds listening to the different sounds that surround you sounds that are near and sounds that are further away.
Opening up to this sense of being able to hear and exploring whatever is here to be heard in this moment.
Now letting go of the sounds and turning your awareness to your sense of touch.
Perhaps gently rubbing your fingertips against one another.
Taking contact with your hands and your legs.
Perhaps gently putting fingers through your hair.
Breathing into these sensations of touch with openness and curiosity.
Next we turn to the sense of smell.
As you breathe in exploring whether there are any particular smells that emerge.
If we register a blank at this moment that's okay.
Opening up to whatever smells are here and exploring them.
Being open to them.
Moving next to any sensations of taste.
Any lingering tastes in the mouth.
Letting go of smell and taste now and gently opening up the eyes.
Taking in the different sights,
Colours,
Shapes,
Textures.
Bringing your awareness to all of the different things that you can see.
And then layering on top of the sights what you can smell,
What you can taste,
What you can touch and what you can hear.
Opening up to the fullness of this moment.
Taking a few final moments.
Exploring,
Witnessing,
Appreciating.
And when you're ready closing over the eyes once more.
And feeling as if you could take that external sense of presence of what is around you and turn it inward.
Breathing into your body,
Your heart,
Your mind.
Witnessing the stillness within.
Getting into it.
Breathing out from it.
And as you sit here,
Giving a deep thank you,
This moment.
For you taking the time to be in this moment.
Giving thanks for all that is here inside and out.
And then bringing the hands together and gently bowing the head.
Namaste.
