With open eyes begin to draw in your surroundings as you find a position that feels comfortable,
Ensuring a beautiful straight alignment of your neck and spine.
Allow your hands to fall comfortably either in your lap or by your side and begin to draw into the present moment through your senses.
With a soft gaze begin by looking around the room you find yourself in,
Noticing the different shades of light and dark.
Becoming aware of the objects around you with gentle awareness observe the shapes,
The colors and the textures of the objects around you.
Get a feel for your surroundings softening into this moment.
Allow what's arriving to be drawn inwards by your sense of sight.
And if you feel to close down your eyes now or if you prefer simply allow your gaze to soften and draw your awareness to the sensation of air around your body.
Noticing where the air touches your skin,
Noticing areas of warmth and coolness,
Any movement to the air around you.
Feel into where your body comes into contact with the chair or floor beneath you,
Really feeling into the pressure points knowing your body is held and supported here,
You are so safe.
Notice your hands and where they've come to rest.
Beginning to gently rub each of your fingers against your thumbs,
Really feeling into the sensation and pleasure of your sense of touch.
Returning your hands to a place of stillness.
And with your next inhalation bring awareness to any smells around you.
There may be an absence of smell simply noticing.
And shifting to your sense of taste now and bringing awareness to any subtle flavors in your mouth or noticing the absence of flavor.
Gently bring awareness to any sounds around you,
Close by to you.
Notice what's arriving to your ears.
And extend your awareness further out to sounds way out in the distance.
Be curious and see if you can open to what's arriving in this moment.
Letting go of your awareness here and floating now to your precious mind.
Observing any thoughts as they float in and float out.
Taking a moment to simply observe the air and flow of thought.
Know that you can return to any one of your five senses as an anchor during meditation if you find your mind has wandered.
Draw your awareness now to your breath and begin to notice how it flows naturally in this moment.
Breathing in and breathing out.
Observing the natural flow with a kind and loving awareness.
Know that your breath is always with you to return to as an anchor.
Bring awareness and your kind attention to the very top of your head.
Sensing feeling any sensations around the top of your head and the back of your head.
Floating awareness over your eyes,
Your cheeks,
Your lips.
Allowing your jaw to relax and soften.
Bringing a gentle awareness to the whole of your face and noticing any sensation that arrives here.
Warmth,
Coolness,
The absence of sensation.
See if you can surrender to awareness.
Drawing down over your shoulders,
Feel into this part of your body sensing any tightness or tension.
Allowing your shoulders to soften a little more as you exhale.
Guiding your awareness over your arms down into the palms of your hands.
Feeling any sensations here.
Warmth,
Coolness,
Tingles or the lack of sensation.
Opening to a gentle awareness.
Gently observing sensations in your back,
Your chest and your belly.
With a gentle curiosity noticing how this part of your body is feeling.
Drawing in a kind and gentle awareness.
Softening and relaxing with each exhalation.
Drawing your awareness downwards down your legs and into your feet.
Allowing your kind attention to float to this part of your body and noticing sensations here or the lack of sensation.
Opening to an awareness of this part of you.
And rest here in this gentle awareness and know that you can return to any one of your senses should you find your mind becoming lost in thought.
Rest here for a while and enjoy.
Ideally Now,
Villain You You You You You You You You You You Noticing how your body is feeling your mind Allowing a sense of ease to float to every part of you And drawing your awareness down once again over your body From the top of your head down to your toes sensing once more the parts of your body supported by the chair The cushion or the ground beneath you Feeling the sensation of air against your skin I'm beginning to return your awareness once more to the sounds around you Bringing a little movement back into your body And when you are ready open your eyes
