So beginning by finding your posture.
Either sitting or lying down.
Taking any movements,
Any final adjustments you need.
And settling down into stillness.
Gently closing down your eyes.
Noticing how the simple act of closing your eyes starts to direct your awareness inwards.
As you feel inwards.
Beginning to scan your awareness throughout your body.
Being aware of any areas of clenching or tightness that might be present.
Forcing yourself to relax or soften your body.
All you have to do is simply notice.
So often we try to change the way that we're feeling.
So just seeing if you can allow yourself to recognise the sensations and then let them be.
There's nothing you need to do or change.
All you have to do is just be aware with a sense of gentle acceptance.
And as you continue to scan your awareness through your body.
You might start to notice the emotions that are present.
You might like to label each of the emotions that you're experiencing as they arise.
Just saying to yourself,
I see that anger is here.
I see that sadness is here.
And then seeing if you can allow yourself to sit with your feelings.
Without any resistance or judgement or critical thought.
All you have to do in this moment is just let yourself be exactly as you are.
And as you settle into stillness and silence.
You'll become more aware of the thoughts that are going through your mind.
Perhaps your mind is busy,
Scrambling from one thought to another.
Maybe you're feeling stressed about something or someone.
Simply being aware of the contents of your mind without judgement or criticism.
Knowing that this practice isn't about emptying your mind of thoughts.
All you have to do is notice what's present with a sense of gentle acceptance.
And each time you notice a new thought coming into your mind.
Lightly repeating to yourself.
Thinking.
And then let the thought pass on through just as easily as it came in.
Not resisting thoughts.
Not attaching yourself to thoughts.
Not creating stories or narratives.
Just easily and simply paying attention.
Aware of all of the thoughts,
Emotions,
Physical and emotional.
Physical sensations.
Any other experiences that are showing up for you right now in this moment.
Noticing what's here without resistance or judgement or criticism.
Noticing what's here without resistance or judgement or criticism.
Experiencing the present moment with a sense of gentle awareness.
And allowing yourself to rest here in this state of acceptance and awareness for the final few moments of your practice.
And beginning to draw your breath a little deeper once again.
Taking small movements throughout your body.
Taking all the time you need to move and stretch an easier way out of your practice slowly and mindfully.
When you feel ready gently blinking your eyes open once again.
Just start to become calm and comfortable.
You
