We're taking a few deeper breaths as you listen to the bell.
Allowing the breath to settle whenever you feel ready.
Knowing that the body knows how to breathe.
Allowing the body to take the rhythm of the breathing that it chooses.
There's no need to force anything or control anything.
Constantly resting,
Tuning into the breath,
Feeling the breath in the body.
Noticing what the in-breath feels like.
The coolness of the air around the airways.
All of those movements in the body as the body takes in the in-breath.
And then tuning into the out-breath.
Noticing what the out-breath feels like.
The warmth of the air as the body releases the breath.
And then all of those movements in the body as the body breathes out.
Following the in-breath.
Following the out-breath.
And tuning into how the body feels in this moment.
Maybe noticing the support of the earth beneath you.
Bringing the focus to any sounds that you hear.
To what you can see.
The quality of light if the eyes are shut or whatever's in the peripheral vision.
Noticing if you can smell anything.
Taste anything.
And then coming back to the sensation of touch.
Those points of contact the body has with the mat,
The cushion.
Perhaps feeling the touch of the clothing against the skin.
And then holding the whole of the body in the attention.
Perhaps offering some gratitude to the body.
Recognising all of the things that we can do because of these remarkable bodies.
And just staying with this feeling of gratitude,
Appreciation for a moment or two.
And then bringing the attention all the way down to the tips of the toes.
Tuning into whatever sensations might be present there.
And then having a sensation of the sunshine shining on the toes.
Gently warming the toes from the outside in.
You may have a visual picture of the sun shining down.
Or there may be a felt sensation that you can tune into.
The warmth of the sun on your toes.
And gently that sun moves to take in the whole of the feet.
Gradually warming the feet.
And then up to the ankles.
The lower legs.
The calves and the shins.
The knees.
Having a sense of the sunshine moving up your body.
Warming up the parts of the body that it shines on.
Up to the tops of the legs.
The hips.
The stomach.
And then travelling up the torso.
There's a beautiful sunshine warming up your body.
Bringing energy and revitalising you.
Your hands,
Your arms,
Your shoulders,
Your chest.
The sun is on your neck,
Your face,
Your head.
Until the whole of your body is enveloped in this beautiful,
Warm sunshine.
Simply resting here for a moment.
Leaning into that sense of being warmed up gently by the sun.
Perhaps feeling your body relaxing and easing.
Perhaps there's a small smile on your face.
As we gently bask in the sun for a moment or two.
Breathing in,
I'm aware of the sunshine.
Breathing out,
I smile to the sunshine.
The sun is on your neck,
Your face,
Your chest.
The sun is on your neck,
Your face,
Your chest.
