Close your eyes over lightly and start to be aware of what it feels like just to be here.
Being aware of your whole body.
Start to tune into the feeling of warmth and coolness within your body.
Allowing the warmth and coolness to hold you very present.
And slowly start to relax for your body part by part.
Relaxing your forehead.
Allowing it to smooth out.
Relaxing your cheeks and your jaw.
Relaxing your shoulders,
Chest and upper back.
Relaxing your arms to hang loosely from your shoulders and rest on your body.
Relaxing your palms and fingers.
Relaxing your belly,
Allowing the breathing to move freely.
Relaxing your hips and your legs,
Allowing the chair or the floor to take the weight of your body.
As your body relaxes you may experience heaviness within it.
Tune into that feeling of heaviness.
Allow your awareness to sink down to the place where your body touches the chair or the floor,
The pressure.
Holding this heaviness in touch in mind,
Allow it to make you very,
Very present,
Very,
Very still.
And here,
Now,
Still relaxed.
Relaxing.
.
.
.
.
.
.
Now gently open your awareness and start to be aware of any sounds around you.
Allow the sounds to come into you.
And when you're ready,
You can gently open your eyes.
Be aware of seeing.
Be aware of just being in the room.
Thank you for spending this time meditating with me.
Take care of yourself.
And goodbye.
