Let me invite you to take this moment to arrive here and now.
You may find it helpful to state your intention to yourself to be fully present with this experience for the next 5 minutes or so.
Feel yourself in a comfortable position,
Can be sitting or laying down,
Even standing,
As long as it allows you to be alert and relaxed for the duration of this meditation.
If you feel inclined to close your eyes you may do so now,
Otherwise keep your gaze soft and turn downwards.
When you are ready turn your attention inward and bring the attention into the areas of contact that your feet are having with the floor.
In into your feet.
Noticing the solidity of the ground,
Feel into the every point of contact.
See if you can feel the contact with the chair or the ground in the back of your legs,
Your back.
Just allowing the ground or the chair to hold and support your body without you needing to do anything.
How does it feel to be stable and supported?
Can you feel the difference where there is a contact and when there is none?
Now gently move your attention to your hands.
Feeling into your hands.
Maybe you can notice the position of your hands,
Noticing what they are touching.
You can ask yourself how do I know I have hands without looking?
Can you sense that you can feel the hands from within?
What is it like?
Now see if you can expand your awareness and feel the entire body being here in this moment.
And for the last minute or so of our short meditation bring your attention to the breath.
And if it helps let me invite you to deepen your breath so you can really awaken that sensation and ask yourself where do you feel it the most?
Do you feel air come in?
Do you feel it in the back of your throat?
In your chest?
In your belly?
There is no right or wrong answer.
There is no right or wrong way of breathing.
Just letting the breath breathe itself.
There is no need to make it any other way than it wants to be.
See if you can use the breath as an anchor for your attention.
And whenever you notice your attention is somewhere else or your mind wanders off just feel free to gently bring it back to the breath.
No judgement,
Just awareness.
And as we come into the end of this meditation you can gently move your body,
You can deepen your breath,
You can blink open your eyes and arrive into the present moment from your carousel.
