As we begin,
Make yourself comfortable in either a seated or lying down position.
Close your eyes.
Your spine is long,
Tall,
Straight,
Yet comfortable.
Your hands gently placed in your lap or resting at your sides.
Allow the crown of your head to guide your head upwards.
Your chin slightly tapped.
Smooth out the lines of your forehead.
Unfurrow your brow.
Allowing the skin to soften and release.
Relax your eyes,
Relax your ears,
Relax your jaw.
Place the tip of your tongue behind your front teeth.
Join the tongue to relax and widen down into the throat.
Your neck is long and relaxed.
Release your shoulders down,
Tucking the shoulder blades neatly into the spine.
Bring your chest to open up.
We now come to the practice of meditation.
Bring your awareness to your breath without changing it.
Notice how the air enters your body.
How the air goes through your mouth or your nose.
Notice the length of the breath.
If there's any difference between the inhale and the exhale.
Or maybe they're the same.
Notice any holding of the breath.
And if there is holding where it occurs during the breath.
Notice the depth of your breath,
How far it goes into your body.
Bring your awareness to the wonder of breathing.
That breathing happens even when you're not aware of it.
Effortless.
Notice how it calms and relaxes you.
It anchors you into the present moment.
Being still and breathing.
Grateful for the breath.
Bring your awareness to the wonder of listening.
Notice the sounds that are nearby.
The sounds that are further away.
What is the most distant sound you can hear?
See if you can hear with your whole body.
Being still and quiet.
Grateful for listening.
Bring your awareness to the wonder of vision.
Notice what you can see on the back of your eyelids.
Breathing inner world vision.
Bring your attention to the middle of your eyebrows.
Your brow middle or third eye.
Notice the visions that come onto the screen of consciousness.
Being still and watching.
Grateful for vision.
Bring your awareness to the wonder of smell.
Become aware of obvious scents around you.
Or the absence of scent.
See if you can detect the most subtle of scent.
Being still and sensing smell.
Grateful for the sense of smell.
Bring your awareness to the wonder of taste.
Observe the saliva building up in your mouth the more that you relax.
Taste inside your mouth.
Notice if the taste changes as the saliva builds.
Notice if you can taste any surrounding smells.
Or if you can discern smell from taste.
Being still and sensing taste.
Grateful for taste.
Bring your awareness to the wonder of touch.
Remember of your skin touching your clothes.
The air kissing your skin.
Notice the temperature of the air.
The temperature of your skin.
Notice any sensations,
Any tingling.
Being still and feeling.
Grateful for touch.
Bring your awareness to the wonder of knowing.
Becoming aware of your thoughts.
Notice how thoughts come into awareness.
How they pass through.
And how they leave your awareness.
Observe your thoughts.
Notice the continuum and the absence of thoughts.
Being still and conscious.
Grateful for knowing.
Bring your awareness to the wonder of perception.
Observing the energy inside of you.
The energy outside of you.
Look for any blending or alignment of these energies.
Being still and attuned.
Grateful for perception.
Bring your awareness to the wonder of life.
At any time you can be still and explore your senses.
To sense gratitude.
At any time you can bring awareness to your breath.
The anchor to still you.
To calm you.
To breathe gratitude.
I am grateful for the simple things in life.
Namaste.
