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 as we settle into some stillness begin to draw into the present moment through the 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.
Allow what's arriving to be drawn inwards via your sense of sight and bring your awareness to one object now whatever you're drawn to.
Be curious of its shape,
The textures,
Noticing the color and how the light plays with the object.
And if you feel to close your eyes closing them down by now or if you prefer simply allowing your gaze to soften.
Draw your awareness to the sensation of air around you noticing where the air touches your skin,
The warmth,
The coolness.
Noticing if there's any movement to the air.
And feel into where your body comes into contact with the chair or floor beneath you.
Feeling the pressure points knowing your body is held and supported here.
You are safe.
Notice your hands and where they've come to rest.
You might even like to gently run each of your fingers against your thumbs feeling into the sensation and pleasure of your sense of touch.
And with your next inhalation bring your awareness to any smells you can notice around you.
And shifting to your sense of taste now running your tongue over your lips and dropping into any subtle flavors you may be able to detect in your mouth.
And draw your awareness now to any sounds around you and close by to you.
Notice what's arriving to your ears.
And extend your awareness further out now to the sounds way out in the distance and being curious and see if you can begin to surrender to what's arriving in this moment.
Allow your awareness to float to your precious mind simply observing any thoughts as they come in and flow out.
The ebb 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 as wandered.
And begin to bring your awareness now to your breath noticing how it is flowing in this moment as you breathe in and breathe out.
Noticing whether your breath feels tight or tense or if it feels easeful and light.
Opening to what's arriving in this moment beginning to soften and surrender.
And see if you can draw your attention now to the point of your breath you notice the most.
It may be the sensation of air as it enters your nostrils or the rise and fall of your chest or belly.
Your awareness may rest on the warm puff of air on your upper lip as you exhale.
And bring an awareness for the next little while to where you feel your breath the most.
And knowing that your breath is always with you to return to as an anchor during this meditation bring your awareness your kind attention now to the very top of your head and sensing feeling any sensations around the top of your head and the back of your head.
And drawing your awareness down over your eyes your cheeks your lips allowing your jaw to soften.
And floating your awareness over your whole face noticing any sensations any tingles or the absence of sensation and see if you can surrender to the awareness.
Drawing your awareness down down to your shoulders noticing any sensations here any feelings of tightness and see if you can allow your shoulders to drop a little more with your next exhalation.
Floating your awareness down your arms now down into the palms of your hands and drawing your awareness here noticing any sensations any heaviness or tingles or lack of sensation and allow a softening here to your beautiful hands.
Floating your awareness down over your torso your back your chest your belly and with a gentle curiosity noticing how this part of your body is feeling seeing if you can soften and relax with each exhalation.
Drawing your awareness downwards down your legs and into your feet and drawing your awareness your kind attention to this part of your body.
And once again float your awareness down over the whole of your body starting at the top of your head inviting a sense of softening of surrender to the whole of your body.
You might even like to bring the word surrender in now to softly float through your mind noticing how this word feels for you.
Breathing in and breathing out gently repeating this word in your mind surrender returning to it if you find your mind as wandered.
And allow a wonderful sense of ease to flow to every part of you.
You are so safe.
Stay here for the next little while.
You you you you you you you you you you mmm noticing how your body is feeling in your mind as you gently let go go of the word.
Allowing this beautiful sense of surrender 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.
Noticing the parts of your body that are supported by the chair,
The cushion,
The ground beneath you.
Feeling the sensation of air against your skin.
Beginning to return your awareness once more to the sounds around you.
The sounds close by and further away.
Bringing a little movement back into your body and when you feel ready to open your eyes.
