I'm going to do a short meditation bringing the attention out of the thinking brain and into the physical body.
So starting off by noticing where the body is in space,
Taking a pause,
Whether you're standing or sitting,
Noticing whatever the body is in contact with,
Chair,
Sofa,
Armchair,
The floor,
The bed,
Bringing an awareness to the parts of the body that are in contact with something else,
Noticing the weight of the body,
And then having an awareness of how the body feels today,
Right now,
In this moment.
Not how the body felt ten minutes ago,
Half an hour ago,
Or how you'd like the body to feel,
But noticing how the body feels right now.
Not trying to change anything with what you find,
Just noticing,
Not judging.
So noticing whether the body is light or heavy,
Noticing the body temperature,
Perhaps having an awareness of the clothes against the skin,
Maybe there are aches or pains,
So noticing them too,
Including them in your awareness,
Again not trying to change anything,
Being okay with whatever's here.
And as you're spending a few moments in the body,
You may notice that there's some movement happening as the body's breathing.
So there's no need to change the breath in any way at all,
Just noticing where you notice the breath.
So it might be down in the belly,
As it rises and falls,
As you breathe in and out,
But there may not be much movement there,
And you might notice it much more in the chest,
Rising and falling.
The breath might even be much more obvious as it moves through the nose and down the throat.
There's no right or wrong way to do this,
But using the breath as a brief focus for your awareness right now.
Of course the brain may be very busy,
The mind may be thinking rather a lot,
And that's okay,
Especially if this is the first time you've tried to do something like this.
As best you can,
Focusing the awareness away from the thinking brain and onto the breath,
So noticing the movements of the breath and what moves in the body.
Maybe noticing if it's short or long,
The in or the out breath.
Again not trying to change anything or make the perfect breath,
Just using it as a focus for your awareness.
See what happens when you slow down,
You give yourself a chance to spend some time in the physical body and away from the thinking brain.
Resting back now with the awareness of the body,
Wherever it is in space.
Noticing the posture,
Noticing the parts of the body that are in contact with something,
Feet on the floor,
Hands wherever they're resting.
Whenever you're ready,
You can open your eyes.
