I'll invite you to find a comfortable seat whether it's sitting on the floor or on a chair and before we close the eyes I'll invite you to just take a look at your surroundings scanning the environment you're in laying your eyes on objects,
On shapes,
On textures,
On colors becoming aware looking right,
Looking left just taking in the surroundings,
Taking in the environment now slowly bring your attention to your body closing the eyes or lowering the gaze keeping the eyes soft allowing the temples to relax the eyebrows to relax the jaw to unclench facial muscles calm and maybe start to notice the lightness of your head,
Of the face,
Of the jaw then just bringing this awareness downwards to the neck,
The back of the neck,
The base of the skull the tops of the shoulders bringing your awareness down to the spine to the arms,
All the way from shoulder to fingertips noticing the height and the length of yourself noticing the upper back,
The mid-back,
The lower back the collarbones,
The chest,
The abdomen area noticing your hips and the sit bones making contact with whatever's underneath you notice this steady grounding,
The connection now draw the awareness down towards the feet,
The legs,
All the way down to the toes maybe notice if the feet make contact with the floor maybe notice how this feels,
The lower body now let's zoom out looking at the whole body notice how the whole body is feeling at this moment and maybe you're feeling a sense of lightness a sense of presence,
A sense of ease and calm or maybe there's still a bit of heaviness,
A bit of tightening,
A little bit of gripping and whatever sensations arise,
Notice them without judgment without the need to fix or to do anything noticing if there's a specific part in the body that feels this sensation and we'll take a couple more rounds of breath here as you inhale,
The body expands,
The ribcage widens and as you exhale,
The body softens and as you exhale,
The body softens continue with this breathing pattern,
Letting the breath reach all the way to the top crown of the head as you exhale,
Let the breath exhale fully all the way down towards the earth just notice the mind,
If the mind wanders,
It's totally normal again,
No need to judge,
No need to fix and every time you notice the mind wandering,
Whether it's planning,
Whether it's thinking bring it back to your breath coming back into presence and focus and on some days,
The mind is less cluttered,
On other days or other times,
The mind is busier again,
No need to judge,
No need to fix,
No need to be harsh on yourself the last minute of this meditation is entirely yours allow this time and this space for you to just be,
To just notice at your own time,
Slowly bring movement into the fingertips gently moving the body around,
Coming back into your space,
Into the environment take your time whenever you are ready,
You might open the eyes noticing the environment,
Coming back to the surroundings in the space we have come to the end of this meditation,
I wish you a great day ahead
