You can begin by finding a comfortable position,
Either sitting up or lying down in a quiet place.
Lengthening through your spine,
Getting comfortable now.
Your palms can be face down on your knees or on your heart and your stomach in a gesture of grounding.
Breathing deeply in and out of your nose,
Feeling your belly expand on the inhale and contract on the exhale.
We will begin by taking a before picture.
Simply noticing your body,
Your breath.
The position you find yourself in right now.
Letting go of any tension in your shoulders.
Letting your tongue relax from the roof of your mouth.
Relaxing your jaw.
I invite you to keep your thoughts inside of the room now.
Starting to notice if you are focusing on your to-do list or what you are going to do after.
Gently drawing those in now and drawing your attention to focus simply on what is here,
Right here,
Right now.
As you continue to breathe deeply,
You can begin to draw your attention and awareness to your physical body.
Feeling the places that connect to the floor or chair beneath you.
The feeling of your clothes on your skin.
Noticing any places that feel connected or disconnected.
Follow the vibrations of your body and simply feel them here in this moment of now.
Letting go of any tension in your shoulders.
Letting go of any tension in your body.
Letting go of any tension in your body.
Now we will begin to change the dial of your attention from your body to your breath.
Noticing as it moves in and out of your nostrils.
Not changing it in any way,
Just simply noticing it.
Feeling it fill your belly and move outwards on the inhale.
And feeling your belly draw back towards you on your exhale.
Feeling the breath on the insides of your nostrils.
Just being very aware of your breath in these few moments.
Not changing it in any way,
Simply noticing.
Are there any hitches?
Is there any congestion that you might feel in any particular area?
Focusing on this now as we move into some silence.
Letting go of any tension in your belly.
Noticing as it moves in and out of your nostrils.
Noticing this now as we move into some silence.
We will change the dial of our attention again,
Moving from the breath to the mind.
Noticing if there are any emotions.
Do these emotions ignite a colour?
Are there any scenes replaying in your mind?
Do you have any repeating thoughts in this moment?
Do you feel like you are in a daydream state?
Or are you particularly focused right now?
We do not want to change anything,
Simply noticing your thoughts and the things that are going on in your mind in this moment of now.
We will change the dial of our attention again,
Moving from the breath to the mind.
Noticing this now as we move into some silence.
Noticing this now as we move into some silence.
Noticing this now as we move into some silence.
Noticing this now as we move into some silence.
As we continue,
I invite you to become aware of the part of you that has remained unchanged since the very beginning of this meditation.
This is the observer.
It's the part of you that is unbothered by the sensations of your body,
Breath and mind.
It is the part of you that has infinite potential.
It is the part of you that is always present but you aren't always aware of it.
Rest in the awareness of the observer now.
Rest in the awareness of the observer now.
Rest in the awareness of the observer now.
This awareness,
The observer,
Is interwoven with the universe.
Universal awareness is all around us and it is connected to the observer.
Extend your awareness outwards now into universal consciousness.
Feeling your drop of awareness,
Your observer connect once more with the ocean of awareness,
The universal consciousness.
You can feel yourself connecting.
You are simply a drop of awareness in a great ocean of universal consciousness.
Rest in this awareness now.
Rest in the awareness of the observer now.
Take your hand to your heart.
Take your hand to your heart.
Feeling every breath,
Your skin beneath it.
Remembering that as a drop of awareness in a great ocean,
We take the knowledge,
The wisdom and the connection from the ocean with us always.
It is our identity as well as our infinite connection.
It all exists within the heart that beats beneath your hands in this moment.
You can slowly begin to wiggle your fingers and toes as you come back to the room.
Noticing your breath once more,
You can begin to draw your knees into your chest if you are lying down.
Roll to one side and press yourself up in your own time.
If you are seated,
You can simply begin to flutter your eyes open in your own time,
Always remembering that you have a connection to infinite consciousness.
