Taking a few moments to settle your body into a comfortable position.
This may be sitting on a chair with your feet flat on the floor or you might be sitting cross-legged on a cushion.
Maintaining an upright posture,
Picture your line from the top of your head to the base of your spine.
Relaxing your shoulders and resting your hands either face down on your thighs or cupped in your lap with your arms slightly away from your body allowing the flow of air.
If you are laying down keeping your body nice and symmetrical with your legs uncrossed and your arms by your sides with your palms facing upwards allowing your muscles to relax.
Closing down your eyes or focusing with a soft gaze on a spot on the floor in front of you or if you're laying down on the ceiling or sky above.
Taking a long slow breath into the nose and releasing out through the mouth.
Letting your body settle and soften.
Taking another long slow breath in through the nose and out through the mouth.
Bring in your focused attention into this meditation knowing there is nowhere else you need to be and nothing else you need to be doing.
Continuing to breathe at your own pace finding your own natural rhythm in through the nose and out through the nose.
Or if you find that challenging breathing in through the nose and out through the mouth as though you are blowing gently out through a straw.
Beginning to notice the sensations that the breath makes in the body.
Noticing the feel of the air as it flows in and out of your nostrils.
Noticing the movement of your chest gently rising with each breath in and lowering with each breath out.
Noticing the movement of your belly gently expanding as you breathe in and relaxing as you breathe out.
Noticing the feel of the surface beneath your body connecting you to the earth below.
Continuing with your breath in and out beginning to picture that you're sitting or laying in a park or a field of grass.
Continuing to breathe in and out noticing what you can see around you.
Perhaps there's trees,
Flowers,
Clouds in the sky,
Animals.
Noticing the colours,
Noticing the sunlight or the shade.
Beginning to notice the sounds you can hear around you.
Perhaps there's birds,
Perhaps you can hear the gentle breeze through the leaves.
Perhaps you can hear people or vehicles in the far off distance.
Beginning to notice the smells around you.
Perhaps you can smell the scent of flowers or just the sensation of the air as it enters and leaves your nostrils.
Beginning to notice the feel of the ground beneath you,
The softness of the grass,
The warmth of the sun or the coolness of a breeze.
Noticing the feel of your clothing,
Does it feel light or heavy,
Soft or rough?
Laying in your peaceful park or field,
A butterfly appears and gently lands on your toes.
Watching the gentle rhythmic rise and fall of the butterfly's wings,
Matching the gentle rise and fall of your belly and chest with each breath.
Feeling the energy of this butterfly through your toes and feet,
Spreading up to your legs and into your hips and pelvis,
Soothing,
Relaxing.
Breathing in and breathing out with that rhythmic rise and fall of the butterfly's wings.
Your butterfly rises up,
Gently lands on your belly,
Rising and falling with the rhythmic rising and falling of your belly with each breath.
Feeling that peaceful energy from your butterfly,
Filling your belly and your chest as they soften and relax.
Your butterfly rises up and gently lands on one of your hands.
Feeling that peaceful energy flowing up through your hand,
Up your arms,
Into your shoulders as they soften and relax.
Your butterfly rises up and gently lands on the top of your head.
Feeling its peaceful energy spreading through your scalp and into all the muscles in your face as they soften and relax.
Your butterfly gently rises and lands again on your belly,
Rising and falling with the rhythmic rising and falling of your belly with each breath.
Tuning into your senses,
Continuing to notice what you can see,
Hear,
Smell and touch as your butterfly continues to rise and fall with each breath.
As it rests here,
Sharing its peaceful energy with you for the next few minutes as you lie here in peace and stillness.
Your butterfly rises up and gently lands on your chest as they soften and relax.
Your butterfly rises up and gently lands on your chest as it rests here in peace and in all the muscles in your face as they soften and relax.
Your butterfly rises up and gently lands on your chest as it rests here in peace and in all the muscles in your face as they soften and relax.
Your butterfly rises up and gently lands on your chest as it rests here in peace and in all the muscles in your face as they soften and relax.
Your butterfly rises up and gently lands on your chest as it rests here in peace and in all the muscles in your face as it rests here in peace and in all the muscles in your face as it rests here in peace and in all the muscles in your face as it rests here in peace and in all the muscles in your face again.
You You Watching your butterfly gently fly away Knowing that you could come back to this place anytime Beginning to bring your awareness back into your body Noticing the gentle rise and fall of your chest and belly with each breath Noticing the feel of the earth beneath you Noticing the sounds around you Giving your toes and fingers a bit of a wiggle Having a stretch if you need to Taking some long slow re-energizing breaths in through the nose and out through the mouth Sitting an intention to keep any feelings of peace and calm you may be feeling with you for the rest of your day or night Slowly opening your eyes And when you're ready bring in your complete awareness Back to the space around you The space around you
