As we settle into this meditation Listen to my guidance.
There's nothing to do Thoughts will come and that's perfectly normal When you realize you've been lost in thought See if you can bring yourself back to my guidance So finding a comfortable position If you're seated see that your back is nice and straight and supported if need be Your neck and spine in alignment and your hands resting in your lap and if you're lying down you might like to place a cushion beneath your knees and Also the small of your back for some support Allow your hands to rest either on your belly or by your side And beginning with open eyes and a soft gaze Start to draw your awareness to your breath Simply noticing how you are breathing there's no need to change it Notice the flow of air as you breathe in through your nose and breathe out And with each exhalation see if you can begin to invite a lengthening and softening of your breath and Stay here with an awareness of your breath for the next little while And letting go of your attention to your breath begin to take in your surroundings Allow your eyes to rest for a moment on the objects you see in front of you Whatever they may be You might even like to name the objects as they come into your awareness Allowing a sense of curiosity to arrive And notice the shapes and the colors around you And when you feel ready gently close down your eyes and Allow your awareness to rest with your sense of touch And begin to notice where your body comes into contact with the surface beneath you The floor and whatever it is that you are sitting or lying on You might even Like to gently shift your weight a little to really feel into the connection between your body and the surfaces beneath you supporting you And then coming back into that alignment and stillness once again and Rest your awareness in the present Noticing where your hands have come to rest Feel the sensation of air brushing against your skin And noticing whether the air around you feels warm or cool And beginning to settle into the present moment through your sense of touch Gently moving your awareness now to your sense of taste notice any flavors in your mouth You might even like to run your tongue over your lips and teeth Be curious with what's arriving Dropping into the present moment via your sense of taste And then shifting your awareness slightly to your sense of smell as you inhale through your nose Notice any smells or fragrances in the room you're in They may be pleasant or unpleasant Unpleasant or there may be nothing at all coming into your awareness Simply allow yourself to settle here for a moment with your sense of smell You you Draw your awareness to your sense of hearing now And notice any noises out in the distance There may be the sounds of nature or people moving about And see if you can be curious to what's arriving in this moment And draw your awareness closer to the sounds nearby to you Allow the sensation of the sounds to softly float through your awareness as you allow yourself some time to relax here in this space for the next little while Stay here You You You You You You You You You Hmm Floating your awareness once more to the soothing sounds around you Noticing what you can hear close by and further away Beginning to notice once again the sensation of air against your skin Feeling your body connecting with the floor or the cushion beneath you And gently beginning to shift your weight and bring a little gentle movement back into your body You might like to draw in a beautiful big deep inhalation and release Noticing how your mind is feeling hopefully a little calmer And when you feel ready,
Open your eyes
