Take your time to get into a comfortable posture.
If you are sitting up,
Try to put the weight on your sit bones and hold your shoulders above your hips.
Rest your hands in your lap or by your sides so that your arms and shoulders are supported.
Let the crown of your head be the highest point on your body.
I am sure that you know best how to seat yourself comfortably.
Now that you are comfortable,
Notice your breathing.
Take the time to exhale fully.
Expel all of the air from your lungs,
Starting at the stomach,
Pushing it out through the chest,
Throat,
Nose and mouth.
Exhale until you are completely empty and any stale air has been chased out of your lungs.
Now follow your body's impulse and breathe in.
You can pull life energy in with your breath if you feel that it would help you to be relaxed and fully present in the moment.
If you are someone who does Reiki,
You can also invite that in now.
Now follow this rhythm for a short time.
Expelling all of the air with your exhale and inhaling fully.
Feeling the life force fill your lungs with each new breath in,
Letting it seep through your body as you breathe out.
You may notice some thoughts running busily through your mind.
This is completely normal and if you do notice them at any time during the meditation,
Just be aware of them and return your attention to your breathing and your awareness of the moment.
The thoughts are part of the moment,
But they are not the main or the only part,
So you can easily take your focus away from them.
As you exhale any stale air and inhale the life energy,
Just become aware of those parts of your body which are supported by your seat.
You may feel a sensation of weight or of heaviness where parts of your body touch the chair or the ground.
Take a moment to notice what this feels like.
Find any judgement and just notice how your body feels.
Now expand your awareness to the rest of your body.
How do those parts of you which are in contact with the air feel?
What is happening on the inside?
You may feel certain sensations within you.
You may be aware of your body's weight,
Temperature,
Shape and the delightful way in which your body supports you.
Just be aware of this as you breathe slowly in and out.
As you notice your body's feel in space,
Start to tune in to your other senses and notice without judgement what your senses tell you.
Maybe your eyes are closed or open and you can notice the different qualities of light and darkness which come in through your eyes.
Notice whether there is any colour within your field of vision.
And if you can see any shapes.
Be aware of any thoughts you may have about the objects that you see.
But let those thoughts flow past as you focus on experiencing the sense of just being here now.
Now bring your focus in to notice if there are any smells coming in.
Notice whether those smells bring thoughts or reactions with them but just experience that.
Try to suspend judgement.
Experience the smells without any labels such as good or bad.
Now notice whether your mouth tastes of anything or of nothing.
And notice what that brings.
You may be noticing sounds which are close by or more distant.
Notice the quality of these sounds.
The volume.
The pitch.
Whether they are constant or intermittent.
Allow the sounds to pass you by without judgement.
Without meaning.
This is your time.
And you can experience the sounds of the world around you as you are here now.
Without reaction.
Without impulse.
As you notice the feel,
Sights,
Smells and sounds around you.
Bring your awareness back to your breathing.
Notice the way that life energy is moving into you with every inhale.
And any stale energy is being expelled as you exhale.
Take the time to notice what this feels like.
Find your awareness now.
To be aware of your entire body.
As you start to come out of this meditation and to notice whether you would like to allow yourself some movements.
You might want to start with the fingers,
The toes,
The ankles and wrists.
Just giving them a little wiggle or a shake.
Allowing movement to return to you.
If your eyes have been closed you might want to open them.
And you might want to sit up or shift your weight in your seat.
Maybe allow yourself a delicious sensual stretch.
Take your time to come back and when you are ready you can let yourself have a little smile.
Be fully aware of what it's like to be you here in this moment.
