Hello and welcome to this short orientation meditation.
This practice can be done in a busy setting,
On public transport,
In an office,
Or wherever you are right now.
We'll spend about five minutes simply checking in with ourselves,
Noticing what's around us,
How we're feeling,
And any thoughts that may arise.
So,
Let's begin with one deep breath.
So,
Breathing in through the nose,
And out through the mouth.
Now,
I'd like to invite you to check in with your body,
Committing to being here with whatever is present for the next few minutes.
All other tasks can just pause for a few minutes.
Notice the places where your body makes contact with the ground or the chair,
Feeling into that contact,
And gently releasing any tension you might be holding.
Relax your shoulders,
Soften your gaze,
And just observe what's going on in your body.
Do you feel sad,
Happy,
Energized,
Maybe tired?
Whatever you feel is completely okay.
Now,
Holding that awareness of your emotional state,
Let's gently shift attention to what's around you.
Pick a spot,
Perhaps the corner of a room,
A cloud outside the window.
Take a moment to notice it,
The color,
The shades,
The detail.
Now,
Choose another spot or object,
And again,
Simply notice what is there,
And taking a deep breath in,
And letting it go.
And return once more to noticing your body,
Observing without needing to change anything,
And take one final deep breath in through the nose,
And out through the mouth.
And gently allow this practice to come to an end.
