Let's get started.
So if you can just find that position that's comfortable for you,
Just wriggle and settle and get all the kinks out and straighten the limbs if you can,
Rather than crossed unless you're seated on a cushion of course.
And just be aware that you don't need to hold that position if you find it's a little bit uncomfortable or that you need to move a bit,
That's fine.
Just do it mindfully so that you're conscious of actually what you're doing as you're moving rather than the endowment trick.
And sensing the weight of your body here,
Held up through the cushion or your chair,
Up through the floor,
The broom that you're in.
Just connecting in with the physical body here being held and supported.
Sensing the weight of your body,
Settling a little bit more into the cushion or the floor.
Slowing down and arriving in this space,
A calmness and a gentleness as your body comes to rest.
And with your eyes softly open,
Just simply gazing around the room or the space that you're in.
And as an object takes your attention,
Just a soft focus,
Noting maybe its colour or texture,
Then moving on,
Simply becoming aware of the space that you're in.
Light and shadow,
Colour and texture.
And when you're ready,
Just simply closing down your eyes.
And noticing any fragrances or smells in the room.
Simply letting those smells come to you.
And noticing any taste that you can sense,
Perhaps something you've recently eaten.
Perhaps just a simple metallic tail,
Tanning your mouth from your saliva.
Arriving in this space,
Settling into the present.
Turning your attention to any sounds that you can hear,
Those close-in sounds in the room.
Perhaps a heater or the air conditioner,
A fan.
Resting your attention gently on those sounds that you can hear.
And letting your attention now broaden to sounds outside the room.
Perhaps the sounds of nature,
Birds singing,
Perhaps traffic noise or people going about their day.
Simply noticing the sounds.
No need to follow them or to add a story,
Simple observation.
And just turning your attention now inwards and sensing how you feel inside.
Maybe some aches and pains or some emotions just sitting there.
Simply observing no need to alter or change,
Just what's present for you.
Accepting what is there.
Noting the state of your mind.
I still have a number of thoughts floating around or you may sense some calming and stillness of the mind.
As your thoughts slow,
As your attention and consciousness is focused on the present.
Bringing your attention now to the crown of your head.
Allowing your focus to shift to your whole body.
The external senses,
Sight,
Sound,
Touch.
And you're in a world of emotions and bodily sensations and just integrating as a whole.
You here present.
Complete.
Nowhere else to be,
Nothing else to do.
Just being here.
Not in the past or in the present,
In the future.
Just in the present.
And bringing your attention now to your feet.
Noticing any tightness or tension,
Perhaps tingling in your feet.
Your toes,
The sole of your foot,
The heel,
The top of your foot.
Simply noticing the sensations of aliveness in your feet.
Now resting your attention on your ankle and the complex arrangement of bones that make your ankle.
You may sense a little pain or just a general ease.
Simply accepting.
To your lower leg,
Calf muscle and shin,
The bones and the legs.
Simply resting your attention,
Accepting anything and everything.
To your knees.
And to your upper legs,
The large muscles,
Bones and skin,
Tightness or tension or simply the feeling of being alive.
Tingling.
Sensing the aliveness in your whole legs.
And your hips and pelvis and buttocks.
The sit bones.
Sensing the energy and the aliveness that's present.
To your lower back,
Lumbar region,
The base of your spine.
Accepting anything that's present for you.
A simple alertness to the sensations of the body.
Allowing your attention to move up your spine vertebrae by vertebrae.
And letting your attention rest on your shoulders or shoulder blades.
You may sense the shoulders dropping away.
A gentleness to your attention.
And to your belly.
And to your heart space,
The centre of your body.
Connecting in with the lungs,
Your ribs,
Your heart.
A sense of aliveness,
The body breathing and the heart pumping blood throughout the body.
The rise and fall of your chest.
To your shoulders and collarbone.
Simply connecting in with whatever's present for you.
Perhaps tightness or tension.
Or tingling and a sense of ease.
Soft gentle attention.
To your upper arms,
The muscles and the bones.
To elbows and forearms.
Simply noticing the aliveness and sensations in the body.
To your wrists.
Letting your attention now settle in your hands.
The back of the hands.
The palms of your hands.
All the way down to the tips of your fingers.
You may sense a release of any tension or tightness in your hands as you rest your focus there.
The tingling and aliveness of the body.
To your neck and throat.
Noticing any tightness or tension.
I sense the air passing down into your lungs as you breathe in and breathe out.
Soft swallowing.
Gently resting your attention,
Accepting what's present for you.
To the back of your head,
To the crown.
I notice a tingling sensation.
I sense your hair resting on the scalp.
I sense the temperature of the air in the room.
Down the side of your head to your ears.
Across your brow.
Connecting in and simply noticing the aliveness and energy of the body.
To your eyes with a softness and gentleness.
To your nose and the very tip.
I sense the warmth of the air as you breathe out.
To your lips and jaw.
I sense your release of any tension in your jaw as you settle your attention there.
And inside your mouth,
I sense the saliva,
The teeth,
Your gums and your tongue.
And bringing your attention now to a position above your body.
And sensing your whole body now.
Legs and torso and chest and arms and head.
Just scanning the body of any areas of tightness or tension,
Just gently resting your attention there.
Sensing the whole body in this space.
The aliveness,
The sea of sensations that is the body.
Bringing your attention now to your breath.
Simply connecting in with the body breathing.
Breathing in and breathing out.
I notice the breath more strongly at your nostrils as it goes in and out.
I sense the breath down through the throat.
Or as your lungs expand and contract or the belly.
Connecting in with where you feel the breath the strongest.
Simply noticing the breath as you breathe in.
And breathe out.
Gentle awareness of the body breathing.
I sense a natural deepening of the breath and lengthening of the breath.
As you simply follow your breath,
As you breathe in and breathe out.
As you follow your breath,
You may like to add a mantra to your breath.
And on the in breath,
You may like to say to yourself either inside or softly outside.
I believe in myself.
And as you breathe out,
I am wise and wonderful.
As you breathe in,
I am.
I believe in myself.
And as I breathe out,
I am wise and wonderful.
I believe in myself.
I am wise and wonderful.
I believe in myself.
I am wise and wonderful.
I believe in myself.
I am wise and wonderful.
And you may like to keep the mantra going.
Or simply let it go and sit in your own presence as we spend the next few minutes in a period of time.
I am not a person of the mind.
I am a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
I am not a person of the mind.
Aum Letting go of the mantra if you're still.
Resting your attention now on your body being held here.
Sensing the weight of the body being supported up through your cushion or the floor.
Arriving back in this space.
Noticing parts of the body resting on other parts of the body.
Perhaps the clothing resting on your skin.
Noticing any fragrances or tastes that you can sense.
Reconnecting with your physical body in this space.
Noticing any sounds that you can hear both inside the room and outside.
And gently awakening the body.
Introducing some small movements.
Wriggling of the fingers or toes.
Clenching of the hands.
Perhaps a roll of the shoulders.
And as your body awakens you may feel inclined to do more stretching or whatever feels right for you.
And when you're ready just gently open your eyes and softly reconnecting with the space around.
Just being gentle with yourself as you come back.
Slowly awaken the body.
