Come into a comfortable position that best suits your body today.
You might like to sit on a cushion on a chair with your back supported or even lie down.
Whatever position you choose know that as you continue this meditation you are free to move as much or as little as you need to feel comfortable.
Each day is different and today your body might need a little more support than yesterday.
Just provide your body with whatever it needs.
Now you're invited to either close your eyes gently or find a spot to softly focus and settle your gaze into.
Feel free to open or close your eyes as you feel you would like to.
In your own time take a deep breath and notice how your lungs expand and contract.
If it feels comfortable take a few more deep breaths and sense that with every breath you may become more and more present.
Become aware of any noises that you can hear.
Those in the room with you,
The ones you may hear straight away and those that are hidden in the background.
Notice any noises in the distance possibly outside the room or further away.
Your ears may notice the sounds of traffic,
People going about their day or the gentle were of modern life.
Become aware of the noises inside you.
Maybe the gentle noise the breath makes,
The rustle of your clothes as your chest expands with each inhalation.
Maybe your stomach is rumbling.
Simply observe what noises you can hear from within you.
There may be many or maybe none at all.
Just note where your ears are noticing.
Take your awareness to your mouth.
What can you taste?
You may like to open your mouth and as you breathe in notice how the air changes the taste.
You may be reminded of what you last ate or drink or you may taste nothing at all.
Just take note of what your taste buds are telling you.
On your next inhale observe what fragrances you can smell.
The air may smell fresh and clean or there may be aromas of food or drink in the air.
If the windows are open or you are outside what earthy natural smells do you notice?
You may have a favorite scent in the room with you or simply enjoying a scent free environment.
Take a few more breaths through the nose to really smell what your nose is noticing.
If your eyes are closed and if you are able to you are invited to gently open them for a moment to just look around the room that you are in.
What shapes or colors are you aware of?
What textures?
If your eyes are open and you would like to gently close your eyelids over and notice any shapes or patterns that appear.
What tones or shadows do you see?
Feel the round smooth shape of your eyes and note that whatever you can see or do not see is what you are meant to be experiencing in this very moment.
Allow yourself to feel the fabrics on your body as you sit or lie on your back.
Notice the gentle weight of your clothing on your skin and wherever your hands or feet are notice where they connect to the ground below you or maybe they connect to your own body.
You may feel your skin and muscles gently pressed by gravity into the other surface.
Allow yourself to feel into this connection.
You may become aware of the heat or coolness of the room on your exposed skin.
Observe how different parts of your body may feel different depending on the temperature.
Returning to the breath now as you inhale notice how the temperature of the air changes as it enters through your nostrils down the back of your throat down deep into your lungs.
As you exhale note the temperature of the air as it leaves your body.
As you follow your breath in and out notice where the breath turns and changes direction.
It may turn in your upper chest deep down in your belly or maybe somewhere in between.
Every breath is different.
Take a few moments now to become aware of your natural beautiful breath.
As feelings thoughts or emotions arise just sit with them with gentle and loving awareness.
No it is safe to feel these things now and be open to accept any feelings with love and compassion.
As you continue to follow the journey of the breath or notice the feeling of connection to the ground below you become aware of your body and any specific areas that draw your attention.
Sit with this area of your body for a few moments.
What do you become aware of as you sit with it?
Just notice and observe with gentle awareness what that part of your body is experiencing.
On your next inhale gently move your awareness to a different part of your body and notice how it is feeling.
What physical feelings do you experience?
Do you become aware of any internal or emotional feelings in this area of your body?
Just allow yourself this time to sit with anything your body is making you aware of and gently give yourself permission to soften into this experience.
Gently take your attention to your heart and notice it's subtle but important beats in your chest.
With each beat become aware of your blood pumping through your veins down your arms into your fingers.
Notice the gentle pulse in the very tips of your fingers,
Your thumbs.
Follow the beats as your heart pushes blood from your chest into your legs down behind your knees your ankles and into your feet your toes.
Become aware of any other areas you can feel your blood pulsing through your body.
Take a few moments now to just sit in awareness of your whole body.
As you continue to become aware you may notice the feeling of your body being held supported by gravity and the earth around it.
Allow yourself to surrender into this experience.
Take your awareness now to your whole self and mentally take on the role of the observer.
With each moment gently open your awareness to your sense of self and just observe any emotions or feelings that arise.
Know you are safe here.
Feelings or emotions may feel strange or uncomfortable at first but just lovingly sit with them for a few moments and as you sit with them observe how they may change in intensity or strength.
As you allow yourself to observe these feelings you may like to imagine a soothing golden light surrounding you and supporting you.
Just allow yourself this time to sit and feel.
As you observe your emotions your feelings gently and lovingly ask yourself how am I feeling?
Go back to those parts of your body that attracted your awareness and gently ask each area how am I feeling?
Observe what comes up without trying to resist anything.
Know that in this moment you are safe to observe these emotions or feelings without having to interact or change them.
Just observe.
As you start to draw out different feelings or emotions embrace yourself with compassion and love.
Allow any physical reactions to flow,
Any tears,
Any hand movements just sit with it and observe how you are feeling.
When you are ready allow yourself to just be.
Let go of the feelings,
The emotions and the role of the observer and simply be.
If you find your mind wandering return to the breath or the grounding feeling of your body on the earth and take a few moments now to enjoy this place of stillness and silent surrender.
You you you you you you you you you you you you you you you you gently bring your awareness back to your beautiful natural breath now feel your chest as it expands and notice the breath as it exits your nose take a few deep breaths and feel your connection to the earth below you notice where your body connects to the surfaces around you take your attention to your feet now start to wriggle your toes bringing in some gentle movement to your fingers and if you can maybe move your head from side to side a few times notice how you are feeling now are you feeling different to when you began take a few moments to reflect on your experience today did you learn something new about yourself was this a challenging meditation for you or did you enjoy it taking another deep breath as deep as you can comfortably go sigh it all out I invite you to place your hands on your heart and you may like to repeat the following to yourself to close our practice today I am grateful I took this time for me may I live at ease and may I be free to be me
