Coming into a comfortable position,
Perhaps you're seated with your spine tall,
Shoulders relaxed,
With a sense of inner strength,
Or perhaps you're lying down with a small pillow supporting your head.
Making yourself really comfortable,
Start to bring your attention to your natural breath,
Your free breathing with nothing to do and nothing to change,
But to be aware of the breath freely flowing in and out,
While the shoulders are relaxed and the jaw is soft.
At this very moment it's just you and your breath.
And then I'm going to invite you to bring your attention to your sense of smell,
Being aware of your sense of smell so that with each inhalation you are smelling the air.
And while there may not be any obvious smell,
Your brain is still registering un-obvious smells,
Chemical smells,
Pheromones,
Being aware of the smell information coming to you,
Coming to you with each inhalation.
Then shift the awareness from smell information to taste information,
To the flavour or flavours in the mouth,
Flavours coming to you through your taste buds.
And the taste might be un-obvious or it might be obviously hot or sweet or savoury,
Sour,
Salty or bitter.
Staying here with the awareness of taste information coming to you through your mouth and your tongue.
And then shift your awareness from taste information to visual information.
And though the eyes might be closed,
You can still see light or shapes through the eyelids.
As the light shines through your eyelids,
Remain aware of the visual information.
And then shift your awareness from visual information to the sense of touch information,
The sensory information through your skin.
It might be sensing the temperature or the air across the skin,
The touch of the body on the floor.
Or perhaps you're noticing sensory information from beneath the skin of muscles and nerves.
Awareness of the physical sensations of touch.
And then shifting your awareness from physical sensations to all the sound information that's coming to you,
To the sounds coming to you through your ears.
And the sounds might be coming from the left or the right,
From above or below.
Be aware of sounds near or far.
Remain aware of receiving sound information.
And then shift your awareness from visual information to visual information.
Leaving all sensory information coming to you now,
Allow your mind to be free to express and think whatever it chooses,
Whatever spontaneous thought arises,
Allowing any thoughts that arise to simply come and then go again.
And leave spontaneous thoughts now and create your own thoughts about a particular subject.
Creative thoughts.
Perhaps it's a memory or an idea or something that's been on your mind lately.
Think on this chosen idea,
Staying with your chosen thought.
And leaving this chosen thought and idea,
Completely drop it.
Let the mind be free once more for spontaneous thoughts to arise again.
Without thinking on these spontaneous thoughts,
Allowing them to rise and allowing them to fall away again,
Letting them go,
Letting each thought go that's coming to you.
Think of them like bubbles,
Bubbles that arise and then disperse once more.
Whatever comes also goes.
Now what you can do is Let all our EliatesAGbasicBe crew.
And as you let each thought go,
Perhaps you might notice that there is a growing sense of quiet in between each thought that arises.
Being aware of the calm and stillness after you let each thought die.
Maybe now you're able to be without any thought.
Just simply being,
Sitting with the stillness and quiet,
A calm mind.
Observing and if a thought comes up again once more just let that thought go.
Allowing yourself to simply be.
Allowing yourself to simply be.
And you're welcome to stay here as long as you want to.
It's only when you're ready to come out of your meditation in a way that's comfortable for you.
No rush,
Coming back to the sense of your body and your natural breath once more.
