If you can,
Try to remove the shoes so that your feet are flat on the floor.
Knees are about a hips width apart.
Push your lower spine into the corner of the chair and make sure that the upper back is gently lifted away from the chair back.
Place your hands on your knees.
The palms of the hands facing upwards with the fingers relaxed.
Arms relaxed.
Eyes closed.
And we're going to draw our attention inwards.
We're going to turn our attention around 180 degrees in to the body.
And we start with the fingers.
Without looking at them,
Without moving them.
Draw your attention towards the fingers.
Just feel the fingers.
Just work your way through so that you're beginning to feel the fingers.
You're aware of the fingers.
And after a moment or two.
We begin to notice a gentle vibrancy.
A gentle humming sensation that's coming inside the fingers.
Stay with it.
Keep your attention there.
Focusing on the fingers.
Notice how the sensation is connected to.
Your attention.
To how you're directing and fixing your attention.
Notice how the sensation is.
Completely connected.
To your attention.
Keep going for a while.
The sensation will come and go.
It will flow in and out of awareness.
And now.
We're going to go a little deeper.
This time now I also want you to add the toes.
Add the toes now as well.
So we are focusing on the vibration in the fingers.
But now also.
We are adding the toes.
So now we have four points of connection.
Fingers and toes.
Fingers and toes.
We're feeling that gentle internal vibration.
In the fingers and toes.
Again notice how.
The sensation may move from fingers to toes.
It may pass in waves and come in and out of focus.
That's okay.
Try and stay with all four points of connection.
Stay with it.
Stay with it.
Now after a while.
You may begin to notice that it's a challenge.
To hold on to four different points.
That's okay.
And so.
Our attention is now broadening out.
It's expanding.
It's becoming awareness.
Holding on to four different parts of the body like this.
Expands our attention into awareness.
Into body awareness.
So feel the fingers feel the toes.
And know.
The sensation.
Just know and feel the sensation.
Allow it to come.
And when you feel ready.
Let's see if we can.
Allow that sensation to flow.
Up through the legs up through the arms and.
Into the whole body.
Feeling the whole body now.
That whole flowing awareness.
Coming through the whole body.
We're feeling it.
And again don't worry if there are areas which don't respond.
Areas that feel blocked.
That's okay.
That's.
Very natural.
We just want to go where the body and mind allow us to go.
That flowing sensation.
That vibration.
That sense of aliveness coming through the body.
Just go with it.
And know now that our attention is now awareness.
We are aware.
Of the body from the inside out.
We are knowing what it's like to be in the body.
In this moment.
Doing this thing.
Feeling the body sitting in the chair.
Being still.
Stay with it.
Stay with the sensation.
And after a while we begin to notice.
A calmness.
A sense of relaxation beginning to.
Unfold inside the body.
Maybe you feel it as a lightness.
Maybe as a sinking sensation.
But the body is beginning to relax deeply.
As you bring your attention to the whole body.
As a feeling of calm.
A feeling of stillness.
A feeling of just being.
Just here.
Just now.
Stay with it.
Stay with it.
That's good.
And as we fall into this relaxed and calm but focused state.
We anchor it with a little intention.
We say to ourselves.
I am here.
This is now.
I am exactly where I plan to be.
I am doing exactly what I am planning to do.
There is nowhere else to go.
There is nothing else to do.
There is nobody else to be.
This is it.
I am here.
I am here.
Stay with it.
Stay with this feeling of being totally present.
Totally engaged in the moment.
Alert.
Aware.
But still.
And calm.
And peaceful.
Stay with it.
Stay with it.
Now remember this feeling.
Remember how you got here.
Remember what it felt like to be totally present.
To be totally at one.
In a few moments we are going to be gently lifting ourself out of this little meditation.
When you feel ready.
Gently flex your fingers and toes.
That's good.
And then.
Again only if you feel ready.
Very softly open the eyes.
Just allow the light to come in.
Don't look at anybody.
Don't look at anything.
Don't let anything grab your attention.
Just stay with this moment for a little longer.
That's good.
And when you feel that you are fully back.
Give yourself a little stretch.
Bring yourself back and carry on.
With what it is you need to do.
