So making yourself comfortable firstly,
Closing your eyes either fully or partially whatever's comfortable for you.
Taking a few deep breaths.
And keeping your awareness on your breathing,
Noticing where you feel your breath most obviously.
You might feel the actual air moving through your body,
That might be where you notice your breath most obviously.
You might notice your shoulders and your torso moving as you breathe,
Maybe that's where you feel your breath most obviously.
Allowing yourself to notice your breath wherever it's most comfortable for you.
Internal sensation,
External sensation,
Whole body movement.
It might even be the movement of your body against your clothing that tells you that you're breathing,
Maybe you can focus your awareness on that.
We're not trying too hard to focus our awareness,
Just resting our awareness gently.
At the place where we notice our breathing.
If you find your mind wanders away from your breathing,
It's not a problem at all.
It's gently,
Kindly shepherding your awareness back to your breathing.
The way you might shepherd a puppy or a kitten back to where they need to be.
Gently bringing your awareness back to your breathing.
.
And taking a moment to honor this decision that you've made to give yourself some self-compassion some mindfulness allowing yourself to feel a little bit pleased that you brought yourself here this is a lovely act of self-compassion and as we start to transition out of this meditation now expanding your awareness from your breathing out to the rest of your body coming aware of the physicality of your body your fingers,
Your toes,
Wrists,
Your ankles,
Starting to move your body when you're ready gently open your eyes maybe taking a look around the space that you're in just to orient yourself to this space so be having a stretch and sip of your drink
