Welcome to this space.
A space to enjoy being with yourself.
Sit down in a comfortable position.
It may be in a chair or on a meditation cushion or stool.
Whatever feels most comfortable for you.
Try to keep your back straight,
Your shoulders relaxed,
And all your body resting as centered and symmetrical as you can.
Imagine a string coming from above through your crown and all down your spine,
Inviting you to align with it as if it were gently pulling you upwards.
Allow yourself to find that right posture for you and for your body to move and oscillate until you find that sweet place.
If you need to,
Feel free to lie down,
Making sure that your back is straight and your arms are resting easily at your sides with any cushions or aids that you require.
You can start with your eyes open,
Noticing where you are,
The room you're in,
The elements in it,
Their layout,
The light that comes in.
Is it general?
More focused?
Notice the colors as well and your breathing as you're perceiving the room,
Its rhythmical movement.
Be with your breath for a few moments,
Allowing it to be as it is,
Without any attempts to control or guide it.
Simply letting it be.
And as you breathe,
Allow yourself to relax and gently close your eyes if that feels comfortable for you.
Let yourself sense the light and the perceptions through your closed eyes,
The sounds in the room and outside.
You can also try to tune in to any sounds inside you,
Like the sound of your breathing,
Or even moving saliva in your mouth and swallowing.
Allow yourself to become the hearing for a moment and just be the perception.
In the meantime,
Notice your mind,
Where thoughts come and go.
If any thoughts arise,
Acknowledge them as one who notices a cloud in the sky and gently return to your breath,
Breathing easily in and out.
Bring your awareness to the feeling of your body now in this resting state.
Notice the light,
The sensations on your skin,
All over your body,
The exposed parts,
The contact with the clothes.
Your body is your home in this physical world.
Take a few moments to honor its existence and its support,
Being with it as it is now.
Let yourself bring your awareness to your feet as they rest in their current posture,
Noticing any sensations present in them.
Are they the same sensations in both of them?
Is there a special sensation in one of them?
Explore feeling the bones within,
The skin,
Their presence.
Bringing your attention to the left foot and then the big toe,
Noticing it for a few moments,
Then the second toe,
Then the third,
The fourth,
And the little toe.
Are there any that are easier to sense than the others?
Now bring yourself to the right foot and its big toe and how it may feel different from the other big toe.
Then the next one and the next one and the next one and finally the last and smallest.
Seamlessly move up your legs,
Exploring how they feel now,
The lower part of the legs,
The skin,
The muscles resting,
The knees.
You may notice some difference between your knees,
And that is all right.
You're simply resting with these parts of your body,
Not needing to do anything with them,
Just being with them.
Gently continue up to the upper legs and how they connect to the hip and now the hip itself,
Feeling the sensations there,
The presence of these parts,
Bones,
Skin,
Ligaments and joints,
Keeping everything together.
Notice how everything is kept together and gently move up to your abdomen and chest and back and as you do,
You continue breathing,
Noticing your breathing now.
Is it different from before?
Perhaps deeper,
More relaxed?
Simply allow yourself to be aware of the change,
As you are simply present with this part of your body,
With your heart beating,
The movements of your breathing and continuing up your arms,
Neck and head.
Feel your shoulders and arms,
Your hands as they rest where they are.
Enjoy this moment,
Communing in this stillness with them,
Noticing their presence and the sensations in them,
Outside and within,
Your abdomen,
Your neck and your head,
As you continue breathing.
Be aware of how it rests now,
How it feels,
Acknowledging whatever comes up and as you continue breathing,
You can simply allow yourself to become aware of awareness,
How it perceives everything from this beautiful,
Calm place,
Through your senses,
Your mind,
Your emotions,
Your dreams,
Your body and this is an ever-present awakeness,
Simply perceiving and being.
Allow yourself to be this awareness,
As you rest with your breath,
Very gently,
Bring your awareness to your breathing once more,
Gently coming in and out.
Notice your body once more,
How it feels now.
Whenever you're ready,
Tune in to your other perceptions,
You may tune to any of your senses,
If you like,
And notice its particular expression and when you're ready,
Allow for everything to rest together for a few moments,
All of you resting,
Being aware of yourself,
Gently allow yourself to bring a light intention of movement,
You can start moving your arms,
Your legs,
Your head,
Or opening your eyes,
If you wish,
Bringing this beautiful awareness to your life and to the world.
Give yourself a few moments to come back and feel yourself in this space.
