Gently allow your eyes to close coming into a comfortable position with your hands by your side or in your lap.
Coming into an awareness of your body and beginning to notice those parts of you that are connecting with the floor beneath you.
Noticing the weight of your body whether it feels heavy or light.
Drawing your breath in through your nose and noticing any fragrance in the air.
Any flavors in your mouth simply noticing what's arriving for you in this moment.
And now dropping into your sense of hearing and noticing what you can hear close by to you.
Noticing the sound of your own breath and stretching your attention further outwards now to sounds in the distance.
The sounds of traffic or voices and even the sounds of nature.
Notice what's arriving in this moment.
Noticing any thoughts coming into your awareness.
And knowing that you can return to any one of your senses as an anchor during this meditation should you find your mind distracted in thought.
And now bring your attention to your breath beginning to draw the air in through your nose and releasing.
Inviting a beautiful even flow.
Take a few breaths here like this in your own time.
And now bring your awareness to your inhalation and follow the sensation of air as it moves in through your nostrils and down your windpipe.
Exhaling and then noticing the expansion of your chest and your diaphragm.
You might even like to place your hands on your belly to connect with your breath.
And stay here with an awareness of your inhalation for the next few breaths.
And now shifting your attention slightly to your exhalation and begin to follow the flow of your breath as it moves up and out of your body.
And noticing the contraction of your chest,
Your diaphragm,
Perhaps your shoulders dropping and the warm puff of air on your upper lip.
Then stay here for the next few breaths gently directing your awareness to your exhalation.
And bring your awareness to your face and see if you can use the power of your breath as you exhale to soften and relax all the muscles.
Breathing in and releasing any tension or tightness as you breathe out.
Allowing your forehead,
Your eyes,
Your jaw to soften with each exhalation.
Inviting a wonderful release across the whole of your face,
The back of your head.
Releasing down now across your shoulders and down your arms.
Feeling the tension releasing as you use your breath to soften and relax across the whole of your back.
And allowing your breath to rest for a moment with your belly.
Soothing and releasing as you breathe in and breathe out.
Inviting a softening to this part of you.
And drawing your breath downwards now,
Down along the length of each leg.
Inviting a softening as you inhale and exhale.
Inviting a release of any tension right down into the balls of your feet so that the whole of your body is enveloped in this wonderful sense of softness,
Of relaxation.
Bring your awareness now to the gentle sound of bird songs rounding you,
Supporting you.
Feel the freedom and expansiveness in this beautiful place.
Allow yourself some time here now to relax and knowing you can return to your breath at any point you find your mind has been lost in thought.
Allowing this beautiful feeling of calm to gently dissolve into every part of you.
Nurturing and supporting you and beginning to notice how your body is feeling.
Your mind very gently beginning to come into an awareness once again of the sounds around you.
And feeling your body connecting with the ground beneath you and beginning to draw your awareness back once more to your beautiful breath.
Noticing how you are breathing and when you're ready opening your eyes.
