Closing your eyes and finding a fixed point in the room,
Settle into your position and allow your body to relax as it prepares to let go.
Turn your attention to your feet,
Notice how they feel.
The soles of your feet,
Your toes,
Your ankles.
Feel the sensation of your calf muscles,
Your knees and your thighs.
Feel the ground beneath you.
Recognise that the whole earth is supporting you through your feet and legs,
Through the whole of your body,
Giving you a solid base on which to feel secure.
Take a moment to feel this connection,
To feel the support of the earth below you.
If at any point your mind begins to wander,
Bring your attention back to the connection you have with your body.
Now move your attention to your legs,
Your hips,
Your lower back,
Your upper back,
The space that exists between your shoulders and across your shoulders.
Feel them relax.
Feel the gentle energy running through your arms,
Reaching slowly down towards your hands.
Feel the sensation of just acknowledging your hands,
Nothing more.
Noticing how they feel.
Notice the sensation of the air around your hands,
Against your skin and the tips of your fingers.
Now feel the connection you have with your belly,
Just observing without judgement.
Moving upwards towards your chest and without changing anything,
Notice your breathing.
The rise and fall of your chest as you breathe in and out.
Notice your throat and your neck,
The back of your head,
Your ears,
The cool air across the cheeks on your face.
Connect to the sensation of the skin just below the eyes.
Feel the muscles around each eye and the gentleness of each eyelid.
Connect with the feeling of your forehead.
Move your attention to the top of your head,
The space where your crown is and feel fully connected with the whole of your body,
From head to toe.
Now turn your attention back to your breath and without changing anything,
Notice your breathing.
Feel the rise and fall of your chest as you breathe in and out.
Notice the cool air as you breathe in,
Feeling your chest expand and as you breathe out you let go,
Letting your body relax.
If your mind begins to wander then bring your attention back to your breath.
And as you breathe in say to yourself,
I am the morning light and as you breathe out I feel fresh.
Breathing in,
I am the morning light,
Breathing out I feel fresh.
In I am the morning light.
Out I feel fresh.
Light,
Fresh.
As you breathe in say,
I am blue sky and as you breathe out I feel open.
Breathing in,
I am blue sky.
Breathing out,
I feel open.
In I am blue sky.
Out I feel open.
Blue sky,
Open.
As you breathe in say,
I am the breeze and as you breathe out I feel free.
Breathing in,
I am the breeze.
Breathing out,
I feel free.
In I am the breeze.
Out I feel free.
Breeze free.
As you breathe in say,
I am the night star.
As you breathe out I feel peace.
Breathing in,
I am the night star.
Breathing out,
I feel peace.
In I am the night star.
Out I feel peace.
Star peace.
As you breathe in say,
I am life and as you breathe out I feel joy.
Breathing in,
I am life.
Breathing out,
I feel joy.
In I am life.
Out I feel joy.
Life joy.
Now gently bring your awareness back to your body.
Connecting with your hands,
Your legs and your feet.
Becoming aware of the room around you and take a moment to contemplate the meditation.
And in your own time,
Open your eyes,
Take a moment to stretch and bring your awareness fully back into the room.
