Gently close your eyes and settle into your body.
Take a moment now to adjust your posture,
Sitting upright and open.
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 and allow your breath to find its own depth and rhythm now,
Just to 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.
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 and any 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.
Rising with the in-breath,
Sinking with the out-breath.
Perhaps there is even a gentle sound with your breathing.
Just your natural breathing,
Following each breath.
Now take your awareness down to your feet.
Feel into your feet.
Feel the contact between your feet and the floor.
Move your awareness through your feet.
Noticing any sensations in your feet.
Again just that gentle curiosity.
Notice the sensations of touch.
Your feet touching the floor.
Notice sensations of temperature,
Areas of coolness or warmth.
Notice that subtle sense of aliveness or energy right through the feet.
This is how you know your feet are there.
You feel them.
Just feel them all through the feet.
And as you feel into your feet,
Feel the flow of your breath.
Just simply coming and going.
Now bring your awareness up to your hands.
Rest your attention on your hands.
Feel the touch of your hands against your thighs.
Your fingers touching each other.
Noticing the temperature through your hands and fingers.
Notice that subtle sense of aliveness through your hands.
And explore all the small sensations around and through your hands.
Take your awareness to your shoulders.
Notice the feeling in the muscles across the top of your shoulders and around the base of your neck.
Perhaps a softness or tightness here or there.
A lightness or heaviness.
Just notice any sensations there,
Even if the feeling is very slight.
Just stay with it.
Simply noticing.
And as you feel into the muscles of your shoulders,
Feel the flow of your breath in the background.
And if you notice that your shoulders have come forward,
Just make any gentle corrections to your posture.
Bring your awareness to the space in front of your closed eyes.
Become aware of any sensations in and around your eyes.
Move your attention through your eyebrows,
Across your forehead.
Notice whatever sensations are there.
And as you feel through the eyes and across the forehead,
Feel the flow of your breath.
Now open your awareness to your whole body,
The feet,
The hands,
The shoulders.
A little of each of these areas.
Notice whatever sensations are coming into your awareness now.
Your feet,
Your hands.
Perhaps the feeling of your breath,
The aware mind just noticing.
And as you feel your breath,
Just notice whatever sensations are coming into your awareness now.
Just notice whatever sensations are coming into your awareness now.
Now open your awareness to your whole body.
If you notice your attention wandering,
Just notice whatever sensations are coming into your awareness now.
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 hands,
Your shoulders and the flow of your breathing.
Now open your awareness to your whole body.
Now open your awareness to your whole body.
Now open your awareness to your whole body.
Now open your awareness to your whole body.
Now open your awareness to your whole body.
Now as we come towards the end of this meditation,
Allow your breathing to become a little stronger.
Perhaps taking a deeper breath or two.
Bringing some movement into your fingers and toes.
Have a bit of a stretch.
And when you are ready,
Slowly open your eyes.
