Gently close your eyes and settle into your body.
Take a moment now to adjust your posture,
Sitting upright and open.
Now in your own way,
Take a few moments to relax your body.
Take three slow,
Deep,
Conscious breaths and as you breathe out,
Feel your muscles softening and loosening.
Relaxing,
Awake and alert.
Allow your breath to find its own depth and rhythm now.
To just breathe itself.
Now become aware of the space before your closed eyes.
It's like a field of darkness.
Perhaps there are some muted shapes or colours.
Just simply resting your attention there with relaxed eyes and a soft gaze.
Now bring your attention to any sounds coming to you from the outside.
Picking up on the most distant sounds that you can hear.
And then noticing the sounds inside the room.
Just simply listening with a gentle curiosity.
Allow the sounds to call your attention into the present moment.
Just listening.
Now as you bring your awareness to your breath,
Notice the feeling of the breath.
As you breathe in and as you breathe out,
Feel the air moving over your nostrils.
Feel the slight movement of your chest and your belly.
Listening with the in-breath,
Syncing with the out-breath.
Perhaps there is even a gentle sound with your breathing.
Just your natural breathing,
Following each breath.
Now bring your awareness to your centre,
The feeling line of your body.
With the intention to check in with how you are feeling and with a willingness to notice body sensations.
Gently ask yourself,
How am I feeling?
Bring your awareness to your throat.
Feel into it.
With a gentle curiosity,
Explore the sensations in your throat.
Subtle or strong?
Any sensations.
Just rest your attention in the throat and allow any feeling sensations to come into focus.
And as you feel into your throat,
Feel the flow of your breathing.
Now bring your attention to the centre of your chest.
Listening for any sensations,
A slight pressure,
An ache,
A tightness,
A hardness or resistance to the breath.
Or perhaps it feels soft and comfortable.
Feel the body sensations free of any judgement.
And as you feel into your chest,
Feel the flow of your breathing.
And now bring your awareness to your upper belly,
Your solar plexus.
And again ask yourself,
How am I feeling?
Notice any sensations in the upper belly,
A softness,
A tightness,
A shakiness,
A numbness.
Whatever sensations you find there,
And as you feel into your upper belly,
Feel the flow of your breathing.
Now bring your awareness down to your lower belly,
Around and behind the navel.
Notice any sensations there,
A tightness,
A softness,
Hardness,
A shakiness.
There's no need to analyse whether the sensations come from a physical cause or an emotional cause.
Feel all the sensations in the lower belly,
And feel the flow of your breathing.
Now open your awareness to include the whole feeling line of your being,
Your throat,
Chest,
Solar plexus and lower belly.
Keep the feelings company with curiosity and compassion.
And if there is an area that feels more intense or vulnerable,
Just sitting with whatever feelings are there.
And as you notice the feelings in your centre,
Feel the flow of your breathing.
Now open your awareness to include the whole feeling line of your being,
Your throat,
A softness,
A softness,
A softness.
If you notice your attention wandering or becoming caught up in a stream of thought,
Simply bring your attention back to the next breath.
Feel your feet on the floor,
Feel into your throat,
Your chest,
Your belly and the flow of your breathing.
As you are aware of the space in front of your closed eyes.
Now open your awareness to include the whole feeling line of your being,
Your throat,
A softness,
A softness,
A softness.
And if there is an area that feels more intense or vulnerable,
Just sit with whatever feelings are there.
Now open your awareness to include the whole feeling line of your being,
Your throat,
A softness,
A softness,
A softness.
Thank you.
Now as we come towards the end of this meditation,
Allow your breathing to become a little stronger.
Perhaps a deeper breath or two.
Start to reactivate your body by moving your fingers and toes.
Have a little stretch and when you are ready slowly open your eyes.
