Welcome to your meditation practice.
Get comfortable in a seated position of your choice with a tall,
Neutral spine.
Rest your hands wherever they naturally fall.
Gently close your eyes or soften your gaze.
Let's begin by taking a few deep,
Slow breaths together.
Breathe in deeply,
Feeling the air filling your belly,
Expanding your chest.
Then slowly exhale,
Releasing any tension or tightness.
Deep breath in,
Slow breath out,
Deep,
Slow.
Allow your breathing to settle into its natural rhythm.
Let yourself relax and arrive in this moment,
Listening to your breath and noticing any sensations.
Whether your breathing is fast or slow,
Deep or shallow,
Smooth or choppy,
Just observe.
Now gently shift your attention to your body,
Starting at the crown of your head.
Notice any sensations there,
Whether pleasant,
Unpleasant or neutral.
They could be gross or subtle,
Intense or soft.
Simply observe them,
Without preference or emotional reaction.
Expand your attention to your face.
Notice the sensations and consciously relax your eyes,
Cheeks and jaw.
Bring your awareness to your throat and then down to your shoulders.
Feel them from the inside out.
If you sense any tightness,
Tension or discomfort,
Just let your shoulders drop,
Releasing them away from your ears.
Continue moving your awareness down to your arms.
Feel your hands vibrating,
Pulsing,
Tingling.
Gently bring your attention to your heart centre.
Notice any sensations here,
Perhaps a warmth,
A pulse,
A sense of openness or tightness.
Whatever you feel,
Simply observe,
Without reacting.
There's no need to push away unpleasant sensations or cling to pleasant ones.
Let your awareness rest here for a few moments,
Noticing and connecting with your heart.
Slowly guide your attention down to your belly.
Feel the rise and fall of your breath.
Notice any movement,
Expanding with the in-breath,
Softening with the out-breath.
Just observe.
Shift your awareness further down to your hips.
Feel any heaviness or lightness,
Any pressure or relaxation.
Simply notice what's present here,
Without judgement,
Allowing any tension to release as you become aware of it.
Continue your journey down to your legs.
Feel your thighs,
Knees and calves.
Are they holding any tension?
Is there warmth,
Coolness or tingling?
Let your attention move gently,
Exploring any sensations in this area.
Finally,
Feel your feet on the floor.
Notice any tingling,
Itching or vibrating sensations.
Now feel your entire body as one filled of sensations.
Feel the aliveness in your body in this moment.
Go beyond your body and open your awareness to sounds around you.
Notice the sounds close to you and those further away.
Listen to the layers of sound and even the silence between the sounds.
Allow yourself to rest in this ever-changing flow of sounds,
Sensations,
Feelings and thoughts that make up your inner landscape.
Resting in awareness.
Take the next couple of minutes to simply appreciate the beauty and uniqueness of your inner landscape.
It holds valuable insights into your inner self.
This practice helps you stay connected to the present moment and gain a deeper understanding of yourself.
This inner landscape is always available for you to explore and learn from.
Stillness,
Peace,
Unconditional happiness and love,
The things we often seek in some other place or time,
Are always here in this moment and within us.
We just forget the way back to the source.
