Take a moment to find a position.
That feels comfortable for you today.
You might choose to remain seated.
Or perhaps lying down.
Allowing your body to be fully supported.
If it feels comfortable.
Gently close your eyes.
Or simply soften your gaze.
Taking a slow natural breath.
Not changing it.
Simply noticing the rhythm that is already there.
Allow yourself to arrive in this moment.
There is nothing needing your attention for these next few minutes.
Nothing you need to solve,
Before we begin.
Just allowing yourself to be here.
Our bodies are constantly giving us information.
Sometimes through our thoughts.
Sometimes through our emotions.
And sometimes through physical sensations.
This meditation isn't about finding perfect answers.
It's simply about noticing.
There is nothing you need to interpret.
Nothing you need to work out.
Just allowing yourself to become a little more familiar.
With what your body is experiencing today.
Gently begin bringing your awareness into your body.
Perhaps noticing the places where you're already being supported.
The chair beneath you.
Or the surface beneath you,
If you're lying down.
Notice your breathing.
Without changing it.
Simply allowing your breath to arrive.
And leave in its own time.
Now gently bring your awareness toward your abdomen.
Not searching not analysing,
Simply noticing.
Maybe you might notice the gentle rise and fall of your breath.
The feeling of your clothing against your body.
Or maybe the warmth.
Or coolness.
Of your skin.
If it feels comfortable.
You might like to rest one hand.
Or both hands over your stomach.
Simply allowing yourself to connect with this part of your body.
Without trying to change anything.
Simply notice what's here today.
Perhaps there is softness.
Maybe there is tightness.
Maybe there is some movement.
Or maybe there is very little to notice at all.
Every experience is welcome.
You might quietly ask yourself.
What am I noticing today?
Not because you need an answer.
But simply because curiosity creates space.
If sensations begin to change.
Simply notice that.
If they stay exactly the same.
Notice that too.
There is nothing you need to interpret.
Nothing you need to judge.
And certainly nothing you need to fix.
Just allowing your body to be.
Exactly as it is.
Perhaps noticing whether you're meeting your body with kindness.
Or whether today feels a little more difficult.
Whatever you notice,
Allow it to be enough.
Listening isn't always hearing something clearly.
Sometimes,
It's simply making enough space to notice what's already here.
Continue resting here quietly.
Feeling the warmth of your hands.
Feeling the gentle movement of your breath.
Simply allowing yourself.
To spend a little more time listening.
Perhaps noticing one final time.
What am I noticing today?
Without needing to answer.
Without needing to explain.
Simply noticing.
Begin to widen your awareness once again.
You might notice the sounds around you.
The surface beneath your body.
Or the space you are in.
Perhaps today,
You haven't found answers.
Maybe that was never the goal.
Maybe you've simply spent a little more time listening.
And sometimes,
That's enough.
Whenever you're ready.
Gently open your eyes.
Or lift your gaze.
And continue on with the rest of your day.
