Take a moment to settle in the space where you are positioned.
It may be a chair,
It may be on the floor.
Take a moment to get comfortable.
Feel your feet on the floor,
Feel your spine resting against the chair or upright.
Move around a little until you feel settled.
Keep your eyes open.
Look around the room,
Noticing the colours and textures of what you can see.
Notice the shapes and the symmetry of any objects,
People or animals that are near or around you.
Notice the floor and notice your feet on the floor.
And when it feels right,
Close your eyes,
Allowing the light to now rest comfortably in the darkness.
Notice your breath as it breathes into this moment.
Become aware and notice the sounds around you.
What do you hear?
Do you hear the wind or the sound of rain?
Do you hear the birds chirping to one another?
Do you hear cars honking or just moving around?
What other sounds are you aware of?
Can you hear your breath breathing in and out?
Do you hear the subtle noises of others around you?
What are those noises that surround you?
As you become aware of these sounds,
Allow your breath to find its natural rhythm and breathe into this moment.
Allow yourself to notice any scents,
Any fragrances.
Focus your attention on your breath and notice the air that you're breathing in and out of your nostrils.
Allow each breath to take in the fragrances and scents around you.
Do you smell the warmth from a fire or the crispness of the day?
Do you smell the scent of a flower?
Do you smell the scent of the day?
What does the day smell like to you?
What are the aromas around you and how do they feel in your body?
What are the sensations?
Where are the sensations?
As you're breathing in,
What are you noticing?
Are the fragrances lingering?
Become aware and notice these aromas and smells mixing in with the noises of the day,
The birds and people going about their business.
Allow them to be as you breathe into this moment.
Become aware of any tastes in your mouth and on your tongue.
Is it moist?
Is it dry?
Is it sweet?
Is it bitter or savoury?
There is no taste at all.
What does the air feel like as you breathe it in?
Notice the position of your tongue and the feel of your tongue in your mouth.
Notice your lips resting and your mouth just sitting.
It might be slightly open or it might be slightly closed.
Just savour this time of being as you breathe into the moment.
Notice how your feet are on the floor.
Bring your attention now to your toes and your feet and press down on the floor.
Feel the pressure of this small movement.
You might wriggle your toes just a little bit.
But know that you're able to control the pressure as you exert,
As you push down on the floor and know that you can stop at any moment.
Feel your spine straightening and feel your back against the chair,
Pressing just a little into the chair,
Feeling the support and the strength of being held while you sit.
Allow your shoulders to rest and just drop down a little.
You may want to roll them backwards and forwards a little.
Put your arm on the seat and your hands at your side or by the chair.
Anchor yourself to your breath.
Anchor yourself to your in breath and your out breath.
Just a little straightening the chair.
Notice your breath.
Notice these movements.
Notice the control you have over your hands and your feet,
Your shoulders and your back.
Take a moment to become aware.
Take a moment to become aware and notice any sensations coming up in your body.
Observe the sensation.
Where is it sitting?
Can you make some room for this?
Can you make room for these sensations?
Are you able to allow the sensations to be?
Bring your awareness back to your breath.
Notice and feel the rhythm of the in and the out breath as you feel yourself anchored to this moment.
Now notice any sensations that are sitting inside you as well as outside of you.
Take a deep breath down to your feet.
Notice and allow any thoughts that might be floating through your mind.
You might name them.
You might allow them to just float away like leaves on a stream.
There isn't anything that you need to do in this moment.
Just allow the thoughts,
The sensations and the feelings just allow them to see if they can be.
Become aware of any feelings or sensations that you're drawn towards.
Are they a certain colour?
What shape are they?
Do they feel warm and comforting?
Or do they feel a little uncomfortable and are they wriggling a little bit?
Is there a texture?
What else do you notice?
Are you being drawn to a part of your body where the sensation is sitting a little bit more strongly?
Okay,
That's where I'm aware.
If it feels okay and this resonates with you,
Place a hand on the part of your body that feels like it needs a little more attention.
Imagine this hand as a kindness hand,
A kindness hand that is filled with warmth,
Love and safety.
And place your hand and hold it wherever you are drawn.
Notice how you're feeling and what is coming up.
Take a moment to just be with these sensations.
See if you can find some space in your being and allow.
Feel your breath,
Your in-breath,
Your out-breath.
And be with whatever is coming up for you in this moment.
If you need to move and adjust your kindness hand,
Just do so.
Just move it to wherever it resonates,
Wherever you're drawn to.
Whatever that is will be perfect for you.
Let's take a couple of minutes in quiet reflection.
Become one with your breath and anchor yourself to this moment.
Let's take a moment to relax.
Let's take a moment to relax.
Let's take a moment to relax.
Let's take a moment to relax.
Let's take a moment to relax.
Let's take a moment to relax.
Let's take a moment to relax.
Let's take a moment to relax.
Let's take a moment to relax.
Let's take a moment to relax.
Let's take a moment to relax.
Slowly and gently bring your awareness back.
And as you listen to my voice,
Notice the sensations of your feet on the ground.
Notice your left shoulder,
Your right hip,
Your left knee.
Your fingers on your hand.
Notice your breath.
Allow yourself to reconnect to your breath and the rhythm of your heart.
Take your time.
And as you do this,
Check in with yourself and how you feel in the present moment.
Feel yourself coming back into your body,
Coming back fully into the present here and now.
Whenever you're ready,
You might want to slowly open your eyes,
Just looking down on the floor.
And when you're ready,
Open your eyes and look around,
Wringling your fingers and your toes and shoulders and coming back fully into the present.
