A short meditation to become aware of our body So making sure that you're seated comfortably and the weight of your body can drop down through the support under you,
Through your feet,
Through your legs into the ground The more you can let go of the weight of the body the more you'll be able to relax So letting go to gravity feeling the points of contact with the support under you and with the ground and feeling the weight dropping down and particularly as you breathe out breathing out a sigh of relief letting go of the weight as if we're rooted to the earth with roots going deep into the ground and at the same time there's a lift in the upper body the spine rising up in its natural curves and imagining there's a golden thread lifting you from the crown of your head very slightly,
Lifting towards the sky so the weight dropping down in the upper body lifted from the crown poised between earth and sky and allowing the face to soften imagining the eyes softening back into their sockets all the muscles around the eyes softening,
And around the mouth and jaw letting go of any expressions we've been wearing softening in the face and the tongue can just rest inside the mouth as we soften one area of the body it's as if the whole body releases tension you can imagine that tension just flowing down into the earth,
Into the ground beneath you allowing the throat to be open and seeing if you can let go in the shoulders a little bit more allowing the shoulders to fall fall away down the sides down the back of your body the shoulder blades relaxing just a little bit more and then bringing your awareness down into the area of the stomach bringing it into the belly just noticing any sensations you can feel in the belly and imagining the belly softening feeling the movement of the diaphragm as you breathe see if you can allow the breath to flow freely right into the belly softening the diaphragm softening the belly as much as you can it's as if the breath soothes the body from the inside releasing any areas of tension any areas of holding on,
Of tightness and bringing awareness down into the pelvic area see if you can soften in the buttocks in the pelvis really feeling the sitting bones in your buttocks the weight dropping down through them allowing the legs to be heavy the muscles in the thighs to soften and release the lower legs,
The calves even a sense of the feet softening filling the whole body with your awareness a sense that there's nothing else you need to do and if your mind wanders use the breath as the anchor for your awareness and just sitting without trying to do anything at all for a few moments more and coming out of the meditation when you're ready
