Take these first few breaths to find a comfortable seated pose or lying down position,
Allowing your body to settle into whichever pose you chose to rest in.
By scanning your body with your breath and just noticing the parts of your body,
You feel being held up or supported by a prop beneath you.
With your eyes open,
Begin to look around the environment that you're resting in.
See if you can notice objects,
Colors,
Textures,
Shadows or light that maybe evoke a sense of curiosity or interest or even just feel pleasant to look at.
As you allow your gaze to rest on this place,
Try to drop into the body and begin to notice how you're experiencing that within yourself.
Now begin to observe the natural effortless breath here,
Noticing how your body's already breathing in and out for you.
Perhaps notice how the body's responding to each breath cycle,
Maybe observing if you can feel a lift or an expansion or rise opening with the inhale and perhaps observing a softening,
A release,
A contraction inward with the exhale.
Taking a few breaths,
Just simply observing the natural effortless breath,
Observing how your body's breathing for you.
Now take this next breath cycle to scan your mind and body with the breath.
With a sense of curiosity,
Just check in and notice how you're feeling in this moment.
Maybe start to notice where in your body you're experiencing this feeling.
Notice how activated that feeling is within the body.
And then again with a sense of curiosity,
Just asking yourself if this feeling,
The sensation in my body were a shape,
What kind of shape might it be?
If it had a color or multiple colors,
What might they be?
If the shape had a texture or textures,
What might they be?
If it had a temperature,
What might that be?
And if it made a sound,
What sound might it make?
And continuing with this sense of curiosity,
Just observe there's any part of you that wants to physically do anything with that object.
You might want to imagine yourself acting that out or perhaps you even gently move the body the way that the body's craving to move right now with that object.
And when you no longer have that urge or impulse to move in this way,
Allow yourself to come back to your rested pose.
Take your next breath to scan the mind and the body and just take note in this moment how you're feeling.
And to bring your awareness to how your body's breathing for you.
If your eyes are closed,
Perhaps open them,
Find that soothing place that you identified in the beginning of the meditation and allow your eyes to gently rest on that place.
Notice how your body's experiencing this gaze.
And begin to notice the parts of your body once again that are being supported by the earth or a chair,
Wherever you're taking rest.
Just allow yourself to stay settled here for as long as you need to.
Exhale.
Exhale.
You You
