Sit comfortably,
Allowing your sit bones to soften down to the earth beneath you and your spine to remain long,
The back of the neck long.
Feel your shoulders melting away from your neck and just begin just to sense the feeling of your body touching the earth beneath you.
Just simply notice the contact points between your body and earth,
Earth to body.
Perhaps your buttocks,
Sides of the thighs,
Sides of the shins or calves,
Perhaps tops of the feet.
If you're sat on a chair,
Maybe the soles of your feet,
The backs of your thighs.
Simply pay attention to this feeling of sensation between body and earth and earth to body.
Now pay attention to the sensation of whatever clothes you're wearing,
Hugging into your skin.
Again just notice that feeling,
That sensation on your skin of the clothes touching or hugging your skin.
Just notice how that feels.
Now take your awareness to the sensation of different parts of your body that are in contact with each other.
So if you're sat in a cross legged seat perhaps you can take your awareness to the sensation of the different parts of your legs that are touching.
If you're sat on a chair perhaps the sensation of your thighs gently touching or your knees.
Notice where your arms or your hands perhaps rested gently on the tops of your thighs.
Feel the sensation of your lips where they gently meet,
Where your eyelids gently meet.
Now take your awareness to sound.
Take your awareness to the different sounds that you can hear off in the distance.
They might be soft sounds,
They might be larger bigger sounds.
Just notice,
Just allow yourself to follow those sounds.
Now take your awareness to sounds closer in towards you.
Perhaps you can notice some sounds in the room that you're sat in.
Perhaps even observing the sound of your breath.
Now take your awareness to smell,
To the sense of smell.
So as you draw the breath gently in and out through your nostrils just observing whatever it is that you can smell.
Perhaps there's something distinct or perhaps you don't smell too much at all,
Perhaps there's a neutral smell.
Just simply allow yourself to observe whatever it is that you smell.
Now take your awareness to the sense of taste.
Perhaps just running your tongue around your mouth,
The bottom of your mouth,
The roof of your mouth,
Maybe licking your lips,
Running your tongue across your teeth,
Maybe swallowing one or two times.
Just notice whatever tastes are present in your mouth.
Perhaps you don't notice too much at all and that's totally okay.
Just observe whatever is there.
Now take your awareness to the sense of sight,
So keeping your eyes softly closed.
Just notice what you observe through the eyelids.
Perhaps you can see sense shapes,
Different tonal qualities.
Just notice behind your eyelids what do you see,
What do you observe.
Just getting a little bit curious.
Now finally just observe your breath for a few moments,
Take your awareness to your ever-present breath.
When you're ready,
It's beginning to slowly open up your eyes and welcoming yourself back into the day.
