Coming into a posture now that is stable,
Symmetrical as much as you can.
You might like to sit comfortable with something supporting your back on a meditation stool or laying down in Shavasana.
Legs uncrossed,
Hands,
Arms by your side.
And take a few moments to really connect into your spine.
Noticing the feelings there.
See if you can elongate your spine,
Let it stretch out,
Become more straight,
More in line,
As much as you can.
Breathing into it and letting it loosen and soften.
Let the spaces between your vertebrae become more aerated,
Light.
Have a sense that you can do this.
Letting go,
Using your breath to breathe into your spine.
Letting go,
Using your breath to breathe into your spine.
Take as long as you need.
And know that during this meditation at any time if you feel the need to move,
Move your body gently.
You might even find yourself swaying,
Stretching,
Moving arms and legs.
You might even like to stand,
Dance gently,
Walk on your knees,
Or sit down on your knees.
And take some time now to really allow yourself to arrive in this moment,
Becoming really present with what you're sensing.
Noticing what's touching you,
What's moving you,
What's moving you.
And then you can take a moment to really let yourself go.
Be present with what you're sensing,
Noticing what's touching your skin,
What you're touching through your sense of touch.
The temperature of the air,
The fabric touching your skin.
And really feel into that connection with the earth beneath you,
Where your body touches the floor.
And as you do this,
Feel the weight of the world releasing.
Feel your centre of gravity,
Down to your chest.
Feel the world releasing.
Feel your centre of gravity dropping into your heart and your pelvic region,
Right in your torso.
You might like to turn your attention to your sense of sight,
And if you've closed your eyes you can open them briefly.
You can leave your eyes open through the whole of the meditation if you wish,
Whatever feels right.
And just gently gaze around the room,
Drinking in the sights that you can see.
And then as you close your eyes down,
Bring your awareness to your sense of hearing.
Noticing those sounds.
You might label those sounds or you might find that you can simply rest in awareness of what's travelling to your ears.
How incredible your mind is as it immediately recognises sound.
Without the need to do anything about it.
Simply listen.
And what about taste?
Is there any taste in your mouth?
Little or no taste?
Fragrance in the room.
Little or no fragrance.
Fragrance.
And really become aware of all of those senses all at once.
Those messages that your mind is getting in every single moment.
Just gently rest back and become aware of all of the senses from your outer world.
Smell,
Taste,
Sound,
Sight,
Touch.
And at the same time,
Become aware of all the sensations within your body.
Stomachs gurgling,
The movement of your breath,
Sensations in your muscles,
Thoughts,
Feelings.
Without the need to jump from each and every one of them,
Have an overall awareness resting back.
An eagle's eye view of what's happening in your outer and inner worlds.
And letting all of that go now and simply resting with your nice natural breath.
Feeling into your breath and watching the pathway of your breath for a time.
The inhale and the exhale.
Noticing what it feels like to breathe as the air travels in and then the air exits.
Is your breath long,
Short,
Laboured,
Shallow,
Jerky?
Is there a pause between the inhale and the exhale or does your breath flow continuously?
Resting back and simply observing.
Is there a pause between the inhale and the exhale or does your breath flow continuously?
Your beautiful breath,
Fresh and new in every moment.
Notice how it might change as you watch it.
Notice how your diaphragm draws the inhalation down,
Your abdomen rises and falls.
And how it can become softer and lighter the more you relax and let go.
Your beautiful breath flowing in and out in each and every moment,
Fresh and new.
And know that if your mind begins to wander off and become focused on something else,
Simply acknowledge that.
That's been your point of focus,
The object of your attention.
And if you find yourself really getting lost and absorbed in those thoughts.
And when you notice,
Draw yourself back with a smile,
With encouragement,
Well done.
You've noticed,
You've become aware.
And draw yourself back to the feeling of your breath flowing in and out,
Your nice natural breath.
And being anchored here in this room,
Your contact with the floor.
And as you feel your breath flowing in and out,
Feel the feelings of sitting or laying here in this room.
Connected to the earth beneath you.
I'd like to feel into those feelings,
Move your body to feel those feelings stronger.
Pushing the back of your body into the floor you're laying on.
Really feel the surface you're sitting or standing on.
Gently move your body,
Swaying,
Stretching,
Moving in whatever way feels right to you.
As you breathe,
Awake and aware of your beautiful breath flowing in and out.
Awake and aware to the sensations you feel in your body.
The connection you have to the floor.
Awake and aware to the other senses,
Taste,
Smell,
The sounds.
And if you want to,
You can gently start to open your eyes and awake to your sense of sight.
Become really present with all of those senses.
Noticing all of your senses at once.
Noticing all of the sensations in your body at once.
Stretching,
Taking a nice deep breath in.
Well done.
Well done.
