Coming into a comfortable position now.
Adjusting your posture and your body in any way that feels good.
Perhaps placing your hands by your side or gently on your lap.
Keeping your feet flat on the floor and ensuring that you are as comfortable as you can be.
Knowing that it is okay to move or adjust your posture at any time during this practice.
So closing down your eyes now if you haven't done so already.
Or if you'd prefer,
Fixing your gaze softly.
You may wish to set an intention for your practice today.
If nothing comes to mind,
Perhaps feeling into the possibility of arriving in this moment and welcoming in relaxation,
Curiosity or any other feeling that lands in this space today.
Beginning to notice what parts now of your body are touching the surface beneath you.
This may be your feet flat on the floor,
Your bum on the chair or your spine in alignment with the mat or bed.
Noticing how this surface feels under your body.
Firm,
Soft,
Comfortable,
Supportive.
Noticing if anything comes into your awareness behind your closed eyes.
Sitting with the darkness of your closed eyes and observing anything that may flicker in the darkness or outside them.
Bringing your attention to your sense of smell now.
Noticing any smells inside the room.
Observing any sounds now inside or outside the room.
Perhaps sounding muffled,
Loud,
Clear or faint.
Sometimes sounds can be distracting.
So observing any sounds now and letting them go.
Noticing now any tastes in your mouth.
Licking your lips if you wish,
Bringing a moist sensation to them.
If at any time you find yourself distracted or your mind wandering,
Return to one point that your body is touching the surface beneath you or return simply to the natural rhythm of your breath.
Bringing your awareness now to the very top of your head.
Without counting or altering your breath in any way.
Maintaining a natural breath.
Breathe now into your scalp.
Beginning to breathe into your face and releasing any tension or tightness as your breath passes through your eyes and then your ears.
Passing now through your nose.
Now your mouth and chin.
Breathing into your throat and neck now and feeling your natural breath filling the area and perhaps loosening and releasing as it is travelling down your body.
Flowing over your shoulders.
And then resting for a moment in your chest.
Releasing any pressure in the area.
Moving into your abdomen and sacral area.
Noticing any changes in your body as your breathing continues.
Perhaps your stomach moving out and in with each breath.
Noticing any emotions arising in your body.
Acknowledging them and perhaps,
If needed,
Offering them some compassion and gratitude.
Allowing them to arrive and surrendering to this moment.
Feeling your breath nourishing your body as it passes through it.
Feeling your breath in every part of your upper body now.
Before beginning to travel down both arms and both legs and ensuring that no spaces are left untouched.
Noticing your breathing naturally resting in your feet now.
And feeling your breath weaving in and out of each toe with each gentle breath.
Perhaps feeling a lightness or ease in your body now.
In your own time,
Inviting your awareness to the following statement.
Each version of me in each and every moment is exactly what is needed in that moment.
So asking yourself now,
What do I need in this moment?
Allowing anything that arises from this question to come into your awareness.
Witnessing any sensations that arise in your body.
Allowing any emotions and welcoming wisdom and answers if they come.
Knowing that it is also perfectly okay if nothing arises.
And perhaps offering compassion and patience to any frustration or unease.
If your mind wanders from this question,
Simply return your awareness to it.
What do I need in this moment?
Perhaps rest,
Compassion,
Kindness,
Forgiveness.
Maybe a particular event or time or feeling arrives.
Surrendering to anything that arises now and remaining open and receptive to any guidance or messages that come into this space.
Giving yourself anything that is needed,
A supportive hand or touch.
A reminder that you can have courage in this moment.
And knowing that you are ready for any guidance or messages to arrive in this space.
What do I need in this moment?
Returning your awareness now.
Taking your time as you return your attention fully to the room that you're in.
You may wish to move your fingers and toes or very gently move your head from side to side.
It may feel nice to stretch your arms above your head or gently tap up and down your arms.
Bringing your awareness back to your physical body and your position in the room.
Remaining in this position for as long as you need.
When you are ready,
It may feel nice to rub your hands together,
Generating a beautiful warmth between them.
And then placing your hands over your closed eyes and only when you are ready,
Gently blinking your eyes open.
Thank you so much for meditating with me today.
