Now become aware of this moment by simply connecting with the senses of your body.
Be aware of your posture,
The shape and weight of your body.
Notice whatever it is that's supporting your body,
Perhaps the floor beneath your feet,
Or the chair supporting your body.
Feel the pressure against your skin where it comes in contact with whatever is supporting it.
Perhaps notice the space between your feet and the floor.
Be aware of any areas of tightness or tension in your body,
Without needing to change anything.
Just a simple noticing of any itchy,
Glitchy,
Restless or tense areas of your body.
Feel the touch of your clothing against your skin.
Notice its texture,
The temperature that your clothing helps create.
Be aware of the way your clothing moves against your skin as you breathe.
Feel the soft touch or movement of air against your cheeks,
Your hands or legs.
Notice any aroma in the air,
Any perfume or smell.
Be aware of how your nose savours the air to extract aroma.
Feel the sensations in your nostrils as the air passes in and out of your body.
Now bring your attention to your mouth.
Notice any taste in your mouth.
Perhaps there's a combination of flavours or no flavour.
Be aware of how taste and smell work together to identify any flavours in your mouth.
Be aware of all the sensations in your mouth,
The moistness,
The warmth,
Your tongue,
Teeth and cheeks.
Now bring your awareness to your sight,
Noticing with a soft gaze what's in your surroundings or perhaps what you see behind closed eyes.
Not focusing on anything in particular,
Simply drinking in the textures,
The colours,
The play of light and shade.
Notice all the little muscles around your eyes,
Aware of how they feel.
Now focus on your hearing,
All the sounds that surround you from close by and far away.
Not resisting,
Not judging,
Not even labelling.
Simply letting the sounds be present in your awareness.
Let your listening run right out till you hear the sun or the stars shining.
The vast stillness into which all sound dissolves.
And the breath,
Simply noticing the inward and outward breath.
Be aware of the sensations in your nostrils with each inward and outward breath.
Notice the temperature of the inward breath and the difference in temperature of the outward breath as the air is warmed by your body.
Feel the rising and falling of your belly with each inward and outward breath.
Aware of the movement of your ribcage as you breathe.
Notice the pause at the end of the outward breath before it turns to become an inward breath.
And notice the pause at the end of the inward breath before it turns to become an outward breath.
Let your attention focus on these resting points at the end of the inward and outward breaths.
Now hold this overall awareness of sight,
Smell,
Taste,
Touch and listening.
This sense of being present to this moment,
In this place,
At this time.
Use your senses as a gateway to the potential,
Compassion and possibility that lies in this ever-present moment.
Now follow the sound of the bell into silence,
Then stretch fully,
Breathe deeply into your belly,
And take this awareness into all your activities,
Relationships and moments in your life.
Thank you.
