Find a comfortable position,
Either seated or lying down,
Where you can relax deeply.
Close your eyes gently,
Letting your shoulders drop and your body settle.
Feel the weight of your body as it rests,
Grounded and supported by the surface beneath you.
Now,
Bring your attention to the natural rhythm of your breath.
Don't try to change it,
Simply observe as each inhale expands and each exhale softens and releases.
Notice the air flowing in,
Filling you and then flowing out,
Releasing what no longer serves you.
Now,
Let each breath remind you gently that in this moment there is nothing to do and nowhere to go.
Now,
Imagine that which each breath,
The boundaries between your body and the world around you,
Begin to soften,
Begin to sense the air touching your skin and notice how your breath is shared with the environment around you.
There is no separation,
Just one continuous flow of life.
As you breathe,
Allow the idea of inside and outside to dissolve.
Feel that the awareness observing your thoughts,
Your breath and your sensations is not confined to one place.
This awareness is vast,
Open and boundless.
Let yourself rest in this expansive space,
Free from separation.
If any thoughts arise,
See them as waves on an ocean,
Coming and going in the vastness of awareness.
There is no need to resist them or follow them,
Simply watch as they float by like clouds in an endless sky.
Notice how stress and tension are just like these waves or clouds passing by.
They do not define you and nor do they stay.
They arise and dissolve naturally,
All within the space of awareness that is steady and still.
Now,
Gently bring your attention back to your breath,
Feeling each inhale and exhale.
Slowly become aware of your body once again,
Feeling the subtle movements as you breathe.
Feel the weight of your body on the surface below you,
Grounded and connected.
When you are ready,
Begin to bring gentle movement to your fingers and toes,
Returning to the present moment while carrying with you this deep sense of openness and calm.
Take a moment to notice any changes within you,
This calm,
This openness,
It's always available here within you in each moment.
Carry this knowing with you as you move forward,
Aware that there is a peaceful space within you where all things can be held with ease.
Gently open your eyes whenever you are ready.
Thank you.
