Begin by bringing a kind and friendly attitude towards yourself.
This is a time for you.
Let go of any pressure to get it right or do it perfectly.
Just see if you can let the practice unfold on its own,
Moment by moment,
Breath by breath.
Choose a posture that feels both comfortable and steady.
You might be seated upright or lying down if that feels more supportive today.
Let your body be held by whatever surface you're resting on.
And when you're ready,
Allow your eyes to close or soften your gaze.
Now,
Gently turn your attention to your breath,
Noticing how the breath moves in and how the breath moves out.
Let it be natural,
Effortless.
You don't need to do anything with your breath.
Just feel it.
If your mind wanders,
That's okay.
Just notice that it's wandered and come back again.
Each return is a moment to practice kindness.
Now,
Let your awareness gently expand to include the whole body,
Feeling your body resting in this space,
Held by gravity,
Supported by the earth.
Notice whatever sensations are here,
Warmth,
Tightness,
Lightness,
Stillness,
Pleasant,
Unpleasant or neutral.
If it feels right,
Soften towards any area of tension.
Or simply let it be as it is.
Your breath and body belong together.
You can rest right in that wholeness.
Now,
Open your awareness to sound.
Let sounds come to you,
Both near and far.
There's no need to label or interpret.
Just hear.
You might notice tones,
Textures,
Rhythms.
Let yourself be like a microphone,
Receptive,
Open,
Not judging.
You don't have to do anything with the sounds.
Just receive them gently.
Next,
If it feels okay,
Become aware of your thoughts.
Let them rise and fall,
Come and go,
Like waves.
Or like weather.
If it helps,
Imagine each thought floating by on a cloud or a leaf drifting down a stream.
You're not trying to stop thinking,
Just noticing.
Many thoughts,
Few thoughts,
No thoughts,
They're all welcome.
Now,
Notice any emotions that might be present.
Is there a mood or feeling that's here right now?
Can you sense it anywhere in the body?
You might explore it with gentle curiosity,
Maybe even a bit of affection,
Especially for those emotions you usually try to push aside.
Let there be space for whatever is here.
You're in charge of the pace.
Let it all unfold naturally.
And now,
Rest in a wider field of awareness.
Let your attention be open.
What's most alive right now?
Could be sound,
Sensation,
Breath,
Emotion,
Or thought.
You don't need to choose.
Just let awareness be wide and easy.
If your mind gets caught in thinking,
That's okay.
Return gently to the breath.
Then open again to whatever's here now.
You're not trying to stay anywhere,
Just being.
Noticing,
Moment by moment.
And as we bring this meditation to a close,
Take a few deeper breaths.
Let movement return slowly.
Maybe a stretch.
Maybe a shift.
And gently open your eyes.
Let whatever comes next be held in this expanded awareness.
Let it travel with you,
Like a quiet friend walking beside you through the day.
Thank you.
