Allowing your body to settle into a comfortable position.
Letting your eyes gently come to a close.
Noticing the flow of your breath without effort.
Allowing yourself to arrive fully in this moment.
Every breath offers a new beginning,
An opportunity to return to the present moment.
Feeling the support of the surface beneath you,
Knowing that you are not alone in this journey of stillness.
Allowing your focus to settle on your breath.
Noticing how your breath naturally flows in and flows out without effort.
The breath is our anchor,
Always connecting us to this present moment right now.
Like the rise and fall of waves,
Allowing each breath to cleanse your mind of distractions.
It is okay when you notice your mind getting captured by thoughts in this moment.
Gently allowing your awareness to come back to your breath.
Gently allowing your awareness to rest on your body in this moment.
Knowing the points of contact between your body and the surface beneath you.
Acknowledging that awareness of your body allows you to inhabit this present moment fully.
Acknowledging that in these moments of stillness,
Your body is alive,
Full of life all within you.
If you notice discomfort arising,
Acknowledging it with kindness and allowing your breath to be here with you in this moment.
Allowing the sounds around you to enter your awareness.
Letting these sounds come and go without needing to do anything about them.
Like all things,
Sounds are not permanent.
They appear and with time they disappear.
Allowing each sound to call you back into the present moment where it is happening.
Each sound is a reminder that life is unfolding all around you in every moment.
Observing any thoughts that are present here with you right now.
What feelings do these thoughts carry with them?
Acknowledging if the feelings are pleasant or perhaps unpleasant.
Acknowledging that by allowing space for your thoughts to be here,
You are allowing them to pass with time.
Thoughts are like clouds in the sky,
Always changing and moving,
But the sky remains.
So too,
Your awareness here in this moment remains unchanged.
Inviting any emotions to surface in this moment.
What is the feeling behind these emotions?
Observing each emotion with curiosity,
Allowing compassion for ourselves in this moment.
Acknowledging that our emotions,
Like the weather,
Can be all-consuming,
But with time they always pass away,
Leaving behind our true self in peace,
Allowing your awareness to expand to your whole body in this moment,
Feeling the space around your body and how it supports you in this very moment.
Acknowledging that in this moment,
Your body and the surface beneath you are joined together as one,
Feeling your body rest here in this moment while being fully supported,
Knowing that in this exact moment,
There is nothing for your body to do but just be here in stillness and peace,
Allowing your awareness to come back to your breath,
Noticing again how your body continues to breathe without effort,
Each breath in offering you fresh energy and each breath out releasing what you no longer need.
The breath is our constant companion,
Always here with us throughout our life.
Acknowledging the breath as your bridge between your inner world and your outer world,
Gently bringing your awareness back into the room and the space around you,
Staying present with your breath,
Knowing that this is where peace resides,
As you feel ready,
Gently allowing your eyes to open.
