Finding a nice comfortable position either sitting or laying down.
Just wiggle and adjust to get your body just right,
Comfortable.
Spine straight,
Your hands resting by your side in your lap.
Letting your shoulders drop.
Nice gentle breath in and out through your mouth.
Signal that you've arrived in this moment.
Perhaps another breath in drawing back your energy back to this moment.
Letting that breath out.
Just let your breath be an easy natural rhythm that any need to change or adjust.
The inhale and the exhale.
Letting your eyes softly close and lids drifting like silk over your eyes.
Feeling to connect your body and where it is positioned.
Feeling down into the support,
The chair or the floor.
Even going beyond to the earth beneath you.
Feeling the gravity,
The energy of the earth holding you securely.
Keeping you grounded.
Feel the contact,
The pressure of your body.
Where it is firmly pressed against cushions,
The floor.
The contact against your shoulders,
Your legs.
Feeling where your hands are rested.
The light bends of your elbows,
Your knees,
Your fingers.
Feel the clothing against your body.
The warmth created.
You may notice a mingling of the air temperature,
Cool,
Warm.
A light breeze perhaps against your cheeks,
Your hands.
Just acknowledging whatever is there.
All that you can feel of your body.
Making your awareness to the sense of sound.
The sounds around you.
How far can your hearing go stretching beyond the room that you're in.
Feelings of traffic,
Voices,
Animals.
Just noticing each sound.
Acknowledging they're there,
Moving to the next sound.
Maybe a sound that you linger with a little longer.
Maybe drawn back to the sounds closer to you.
Breath.
Music.
Quiet.
Each sound moving from moment to moment.
Some a little longer.
Notice any fragrance in the air.
You're taking in a breath.
Maybe a fragrant of a candle.
Perhaps nothing.
Bringing yourself to this present moment.
Your body.
Your breath.
Sounds.
If you find any thoughts return.
Creating to-do lists.
Reminding you things that have occurred.
Let the thought be without judgement.
Just kindly acknowledge the thought has occurred.
Letting it pass with the breath.
Bringing yourself back.
To a sound.
Bringing yourself back to your body.
All the delicate flow and rhythm of your breath.
Just watching that breath,
How it occurs.
So easily.
Such little effort in and out.
As you breathe in,
Fragrances are drawn into your body.
Notice the temperature of the air.
As it's drawn in through your nose.
Feel it move down into your lungs.
And the light movement,
The expansion of your ribs.
And the softening of your body as the breath leaves.
The warm air passing back out through your nose.
Watching your breath.
In and out.
Bringing your focus to the top of your head.
Opening your body,
Your whole body.
Any sounds.
Opening your senses.
Letting sounds wash down through from the top of your head.
Relaxing,
Bringing peace,
Softness.
Flowing from the top of your head,
Through to your shoulders.
Inviting your body to let go.
Let the sound wash the tension away.
Bringing relaxation,
Softness to your muscles.
Feeling it melt.
Let go.
Down through your arms,
Your torso.
To your legs,
Your thigh muscles,
Your calves.
All the way to your feet.
Feel the sound in your body.
Sensations.
Inviting that relaxation to grow.
That tension to move down through your body and out into the earth.
Relaxing.
As you continue to let the sound move over you.
Perhaps feeling it against your body,
Within your body.
Drinking in the sounds.
Returning to the sounds.
Relaxing.
Relaxing.
Relaxing.
As the sound fades,
Allowing some time in the quiet.
Just be with all that your body feels and senses.
Relaxing.
Relaxing.
Relaxing.
Finding your breath.
Allowing your breath to come a little deeper.
Gentle at your own pace.
Allowing the flow of your breath into your body.
And again,
Connecting with your body where it's positioned.
The support that has held you safely during this meditation.
Acknowledging any sounds that are around you.
New sounds.
Familiar sounds.
And starting to bring some movement to your body.
However that feels right for you.
Stretch of your fingers,
Shrugging your shoulders.
Deeper breath to bring movement into your body.
Wiggle your fingers and your toes.
Gentle movement of your head.
And in your own time,
Opening your eyes.
And enjoying a moment in the quiet.
Thank you.
