Allow your eyes to comfortably close.
Notice the sounds around you,
In the distance and near.
Let them be there.
Notice your thoughts coming and going.
Let them pass by.
Notice the air on your face and body.
And bring your awareness down into your body.
Notice its weight.
Temperature.
Volume.
Feel the surface beneath you,
Making contact with your body.
And allow it to support you.
Let your shoulders and jaw begin to soften.
Allow the muscles in your back,
Arms and legs to begin to loosen and lengthen.
Soften your belly.
Step back a little with your mind.
Let it soften also.
Bring your awareness down to your feet.
Make a connection through the soles of your feet to ground.
Feel the solid support of ground.
Allow the surface beneath your body to become an extension of ground.
And let it take more of your weight.
Come into the present moment.
Notice if anything draws your way from being fully present.
Perhaps something in the future.
The past.
Or perhaps something ongoing.
Just notice.
And begin to let these connections go.
If you like,
You can give them to the universe to hold you for you whilst you're meditating.
And draw yourself back to your centre.
Back to being here.
Here in the present moment.
Back home to yourself.
And check inside.
Notice what's left over from the day that you no longer need.
And allow yourself to begin to let it go.
Lighten your load.
Let it soften and flow out on your breath.
Let it go.
And bring your focus to your physical body.
Become aware of any sensations present.
Letting them be there.
Focus with respect and compassion.
And allow them to begin to soften.
Let them begin to open.
Put your focus to your mind.
And become aware of what's happening here.
Thoughts.
Concerns.
Excitements.
Memories.
Let them be there.
Notice with respect and compassion.
And allow them to begin to soften.
Move your focus to your feelings.
And become aware of any emotions that may be present.
Let them be there.
Notice with respect and compassion.
And allow them to soften.
Let them be there.
And your self-loving kindness.
Allow it to spread and radiate through you like a warmth.
Flowing to every part of you.
Filling with your belly.
Filling your belly.
Spreading up to your chest.
Filling out to cross your shoulders.
Up to your head.
Letting the warmth fill your mind.
Allow it to flow down your arms.
Into your hands.
And down your legs into your feet.
Let loving kindness bathe you.
When you are ready,
Feel your body being supported and connected to solid ground.
Notice the ebb and flow of your breath.
Feel the air on your face and body.
Hear the sounds around you.
Let them be there.
And come back to your centre.
And notice yourself.
And say the words,
I am here.
I am here.
Notice what it feels like to be here.
In yourself.
In the present moment.
Know that the present moment is a resource.
It is always here for you.
All it takes is for you to notice,
Connect with the present and just to be.
Allow yourself just to be.
Letting the warmth fill your mind.
Letting the air out.
And in your own time.
Slowly prepare to begin to draw this to a close.
By coming back to the room.
The sounds around you.
Feeling the weight of your body.
And the surface supporting you.
And the support beneath you.
Notice how you are feeling.
And give yourself an appreciation.
Take the present moment.
And when you are ready,
You can draw this meditation to a close.
Letting the air out.
And in your own time.
Letting the air out.
