I highly recommend doing any form of mindfulness and meditation seated to let the energy flow up and down the spine,
However I appreciate that that isn't for everybody.
So if you need to lie down for injuries or anything like that then please do so.
So take any last fidgets,
Movements that you need to do right now and then choose to be in stillness.
Close down the eyes.
Feel into the base of your posture.
Take a moment to observe the noises around you.
So far in the distance and close by to you.
Become really aware of the ears and the sounds as they enter into the ears.
Outside you might hear the ripple of the leaves through the trees,
Birds flying over,
Cars in the distance.
Become aware of the ears once again.
Now bring your awareness onto your eyes and the color behind your eyes.
Maybe there's dappled lighting,
Maybe there's colors and shapes.
Give yourself full attention.
Notice how the eyes feel.
Maybe they're softly blinking while closed.
Maybe there's the real urge to open them so pay attention to it all.
So awareness to the color the shapes behind the eyes.
Bring your awareness onto the nose.
Feeling into the right the left nostril.
Noticing the breath as it travels in through the nose.
Cooling breath and the warmer breath as it leaves.
So notice the quality of the air in which you're breathing.
Does it feel fresh?
Does it feel fizzy?
Does it have a specific smell?
Pay real attention to the senses within the nose.
So if you get pulled away by other senses bring yourself back to this sense the breath the smell.
All of the feelings within the nose.
Moving down into the mouth.
Just become aware of your mouth.
The lips,
The tongue,
The teeth and the gums.
And although you may not have eaten anything or drank anything for a while,
You can taste anything in the mouth.
So how relaxed is the jaw right now?
Take a really deep breath in and choose to soften through the jaw.
Become aware now of your whole skin,
The biggest organ you have.
And if you're outside you may feel the breeze that hits the face or the rest of the body.
If you're inside notice where you and the air meet.
Where your body begins and ends and the room starts and finishes.
Observe the feeling of touch,
The clothing on your skin,
The surface that you're sat on or lying on.
Becoming aware of all of your senses,
That which makes me human.
The ability to hear,
The ability to see,
The smell,
The taste and touch.
And in this moment become present with all that you feel within these senses.
What experience are you having right now in stillness?
Our senses so wonderful,
So amazing and such a gift to allow us to experience the world.
They also cause a huge distraction for us too.
So by using this mindful meditation,
Become aware.
It allows us to accept them,
To accept all that we feel before the journey of going inward.
Rest your awareness now on the breath.
So rest your awareness now on the breath.
Observing the deep breath in and notice what happens to your shoulders and your chest as you exhale.
So what feeling comes with inside of the body?
Feel the breath travel deeper down into the belly,
As if it even bypasses the lungs,
To create space deeper within your body.
Beginning to bring your awareness to the pause between the inhale and the exhale and between the exhale and the inhale.
So that space,
That stillness.
Allow your mind to be fully absorbed in the present moment of your breath.
Our vital life force energy,
Which we sometimes take for granted of how powerful it really is.
So so rest your awareness now on the nose and the feeling of the breath in and out.
And of course if the nose is not an option tonight you can of course breathe in and out of the mouth.
So once again observe the sounds around you,
Near and far.
So the colour resting behind your eyes.
The feelings within the nose,
The smells around you.
The taste within the mouth,
The texture of the tongue.
And come back into feeling your physical body,
Your physical being.
So if any areas of the body are speaking to you right now,
Pay them attention.
Give them the highest of respects.
And as we close this meditation,
Start to deepen your breath.
Maybe welcoming a sigh or a yawn.
Slowly bringing the hands together,
Noticing the sense of touch and rub your hands together creating some heat,
Some energy and then place them over the eyes.
And slowly flutter the eyes in the hands,
Letting in some light,
Keep healing the hands.
