You may choose to do this meditation in sitting or if necessary you may choose to lie down or stand for the practice.
Once you arrive in this space just take a moment to settle in and if you feel comfortable closing your eyes or having a soft downward gaze.
Begin with a little check-in to find your body in the room,
Bringing attention to your current experience without judgment and begin to bring awareness to your physical selves.
Noticing what physical sensations are presenting themselves right now.
There's no need to change things in any way,
Just practicing noticing what is here.
Are there any pleasant sensations and if so can you take a moment to appreciate and savor them and if there is unpleasant sensations perhaps making some space for this and allow them even for just this one moment.
You may shift your awareness to your emotional self,
Beginning to notice how you are feeling,
What emotions are here today and then guiding your awareness to your thinking selves.
You might take note of the type of thoughts that are passing through your mind and you might note their pace.
And once you feel ready you can begin to locate an anchor for this practice.
Your anchor might be a physical sensation such as connecting to the sensation of your feet on the floor or you might note the sensation of your body being supported by what it is resting on.
Or you might be able to connect to your breath.
Maybe noticing the rhythm of your breath.
We are using the anchor to help focus our attention,
To help bring our experience inwards.
Before and over time we begin to expand.
If you have chosen your breath as your anchor,
I invite you to try and stay connected to the sensations that arise as your body expands on the in-breath and then softens on the out-breath.
Feeling your body breathe.
There is no need to change the breath in any way,
Just simply noticing the in-breath and the out-breath.
And if at any time you notice that your mind has wandered or that you have become lost in thought,
Please know that this is a common shared human experience.
And to see if you can gently escort your attention back to your anchor.
Letting go of any judgment as best you can around the fact that your mind may have wandered.
Connecting to your ability to redirect your attention.
Breathing in and breathing out.
Thoughts flow in and thoughts flow out.
And possibly becoming aware of the sensation of air moving in through your nose or mouth and then out again.
Maybe noticing if there is a change in temperature between your inhalation and your exhalation.
Allowing each moment to unfold as it is.
Letting go as best you can of any judgment or evaluation around your experience.
Simply allowing the breath in and out.
Nowhere to go and nothing to do but be here practicing together.
Breathing in and breathing out.
Thoughts roll in and thoughts roll out.
And now releasing your attention to your breathing.
And just sitting quietly in your own experience.
And allowing yourself to feel whatever you're feeling just as you are.
And in your own time and in your own way letting go of this practice.
And returning to yourself in the room.
Letting your eyes open.
And sitting up or in your own time returning to whatever activity you were doing before this moment.
