Just taking your time and welcome yourself into this space.
Making this time just for you.
And as we begin,
Take a few deep breaths just to bring yourself into this moment and into this space.
And begin to settle yourself into a comfortable position.
You can maintain for around 30 minutes.
Just wriggle around and settle.
If you notice any resistance to this,
Just notice letting it be.
If you are lying,
Ensure your legs are uncrossed,
Your lower back is supported,
Hands by your side,
Palms facing up.
And if you are seated on a chair or on a cushion,
Ensure your bottom is well supported,
That your spine is comfortably erect,
And your head is tilted slightly forward,
Hands either resting on your thighs or in your lap.
And if throughout the session you feel the need to adjust position,
That's okay.
Just make sure when you do,
You do it mindfully.
Now gently closing your eyes,
If you haven't already done so.
Arriving in this space.
Arriving in this moment.
Slowing down.
Letting the thoughts and worries of the day go as you give yourself permission to take this time just for you.
Now turning your attention to what you can hear.
Just notice any sounds that you may hear in the room.
Just letting those sounds come to you without engaging or naming.
Just let them float to your ears.
And turning your attention outside the room,
Any sounds you may hear there.
Sounds of nature.
Maybe some birdsong.
Or maybe just the noises as people go about their daily life.
Just noticing.
Letting those sounds come to you.
