Settling yourself into a comfortable position sitting or laying down whatever is most comfortable for you you may like to stretch or sway your body in whatever way is needed maybe dropping your shoulders away from your ears unclenching your jaw and relaxing the muscles of your face and if your eyes are opened,
Gently closing them down and really coming home to yourself now away from whatever you were doing today or whatever you're doing later acknowledging that this next 30 minutes or so is a time for you to simply be present with yourself a time to reconnect with you and if it feels comfortable for you,
Placing your awareness on your breath and the gentle rise and fall of your body as you breathe in and out observing how your breath can ease your mind as it does your body and following the natural rise and fall exploring the soft caress your breath has on the inside of your body as it massages your organs and the inner works of you breathing in and out and when you're ready,
Softly reopening your eyes and observing the room that you're in noticing your surroundings witnessing the colours the different objects and furniture the space between you and what surrounds you and observing where the walls meet the ceiling and perhaps recognising that you are safe in your environment too if it's comfortable for you,
Gently bringing your eyelids back to a close and investigating the veil of darkness behind your closed eyelids exploring that space are there different shades of darkness pops of light,
Shapes,
Different textures maybe a lot of nothingness,
Accepting whatever arises for you and gently shifting your attention to your sense of sound what can you hear that is far away from you inviting these sounds to come into your awareness the sound of cars,
Nature,
People moving around and observing the sounds that are close to you now within the room that you're in the sound of your breath,
Of gentle movements the sound of a voice guiding you can you notice any pockets of silence within the room what does the silence feel like does the silence have a sound witnessing your tongue laying inside your mouth now how does it feel to be aware of this investigating any tastes that are present on your tongue or on your lips maybe there's a lack of taste or maybe you can taste something you've previously eaten and bring your awareness to your nostrils and what you can smell through them as you breathe in and out the smell of a candle or of your own clothing,
Observing any fragrances that are present there and as you continue to observe the smells through your nostrils becoming aware of your breath as you breathe in and out maybe witnessing the part of your body where you feel your breath the most the rise and fall of your belly or the rise and fall of your chest or at the tip of your nose where the air enters and exits or maybe the full cycle of your breath finding the place where you feel your breath the most and laying there slipping into the motion of your breathing knowing too that your breath is an anchor point you can always come back to if your mind begins to wander as minds do and really surrendering into the movement of your breath and investigating your sense of touch now what can you feel that is touching you bringing your awareness to the points of contact between you and what you are sitting or laying down on melting into those pressure points and can you feel the temperature of the outside air against your exposed skin tuning into those minute details of touch what does that feel like observing all of your senses at once now your sense of sight of sound smell taste and touch how does it feel to have been connected to your five senses your senses that ground you into the present moment bringing your attention to your body now how is your body feeling you might feel areas of tightness and tension or areas that feel heavy and relaxed knowing that there's no right or wrong way for you to be feeling simply just listening with love and acceptance sending your loving awareness to your head the top of your head the back of your head and your whole face how is this area of your body feeling tuning into your forehead your temples your eyes your nose and your ears moving down to your cheeks and cheekbones your mouth your chin and your jaw bone are there any sensations present within the features of your face witnessing them and allowing them to be as they are scanning through to your neck your collar bones and your shoulders how are they feeling simply acknowledging anything that comes out with compassion and love taking your attention to your arms your upper arms your lower arms and both of your two hands breathing into any sensations present there meeting them with acceptance resting your gentle awareness on your heart space what can you feel there acknowledging with your loving awareness you may like to place your hand on your heart to help with that connection to shifting through to your abdomen noticing the vital organs that lay present within your abdomen acknowledging how they are feeling to sweeping through to your back your upper back your lower back and your spine that runs in between your spine that provides you with structure and support throughout your day how are you feeling there really listening to your body floating down to your hips your pelvis and your reproductive organs breathing into this space and meeting any feelings that come up with your compassionate awareness scanning down to your legs your upper legs your knees your lower legs and both of your two feet resting in this area of your body bringing your whole body into your awareness now how does it feel to acknowledge your whole body at once to have that little bit more of a connection to it are there any points that are calling for some more attention if that is the case taking your awareness to those areas and sitting with them with loving intention and if not you can gently keep your focus on your whole body breathing into the energy present there perhaps now repeating to yourself in your head a mantra that resonates with you it could be I love my body I am connected to my body I respect my body I am one with my body or maybe something else repeating this mantra on your out breath and allowing the energy of the words to infuse throughout you breathing in and out as you do this I love my body I am connected to my body I respect my body or I am one with my body and if you want to drop the mantra too that is ok you can simply follow the natural cycle of your breath instead really centering on the words of your mantra or on the cycle of your breath repeating to yourself now breathing in and out as you do this breathing in and out as you do this breathing in and out as you do this breathing in and out as you do this and when you are comfortable softly letting go of your mantra of the following of your breath and allowing yourself to spend some time in stillness just with you and this beautiful energy you have created breathing in and out as you do this breathing in and out as you do this breathing in and out as you do this breathing in and out as you do this breathing in and out as you do this breathing in and out as you do this breathing in and out as you do this breathing in and out as you do this breathing in and out as you do this breathing in and out as you do this breathing in and out as you do this breathing in and out as you do this breathing in and out as you do this breathing in and out as you do this breathing in and out as you do this breathing in and out as you do this breathing in and out as you do this breathing in and out as you do this breathing in and out as you do this breathing in and out as you do this breathing in and out as you do this breathing in and out as you do this gently bring yourself back into the room you're in following your breath listening to any sounds noticing the tastes within your mouth and the connection between you and what you were sitting or laying down on you might like to take a moment to thank yourself for spending this time in honor of your body and very softly beginning to wriggle your fingers and toes bringing some gentle movement back into your body and when you're comfortable and ready gently opening up your eyes and continuing on with your day or your evening
