Welcome to day one the mindful morning series this meditation We done either sitting up in a chair or laying down in your bed just ensure you have a comfortable position with a nice straight spine your head supported placing your hands gently in your lap or by your sides Whatever feels comfortable If you feel like you would like to you can close down your eyes Just take your awareness To what you can see behind your closed eyes You might be able to see colors patterns or shapes You might become aware of your pulse And the blood moving through the eyelids There might be a sense of nothingness Whatever you see Simply witness Perhaps you're able to detect The sections of the room that are light or dark just rest with your awareness on your sense of sight Gently move your awareness now To your breathing becoming aware of the pace at which your body is breathing Gently following the inflow and the outflow of your breath gentle movement As it goes into your nostrils Going down deep into your lungs And following the breath back out again Perhaps you can feel the expansion of your belly the cage expand perhaps your shoulders Your chest Without any judgment as to why your breath is the way that it is Just simply notice the quality of your breath without seeking to change but witnessing with a gentle curiosity And as you breathe you might be able to detect the temperature of the air as you inhale through your nostrils You might feel cool and as you exhale you might notice that the air has become warmer Just allowing the breath to be what it is At any point through this meditation if you find your thoughts wandering bring your awareness back to the breath back to the sensation of breathing This can be your anchor point Now gently glide your awareness now to your sense of smell noticing any fragrances any scents that might be in the room with you perhaps your cup of tea your coffee the candle beside your bed or something else just sitting with the experience the experience of detecting your sense of smell Now turn your awareness back to the breath and notice the sensation of breathing the sensation of your breath Now turn your awareness very gently to your sense of hearing collecting in any small sounds that are occurring in the room with you Perhaps you can hear your own breath coming over Push that awareness out further to start collecting the sounds that you hear outside the room Perhaps a dog barking Perhaps you can hear the wind cars on the street Notice how easily you know what each sound is the moment it occurs every sound to appear from silence back into silence Now gently glide your awareness now to your sense of taste Perhaps you can detect some flavours left behind Perhaps you can run your tongue along your teeth or over your lips Perhaps swallow detect any flavours that might be left connecting in with your sense of taste Now gently glide your awareness to your body noticing where your body connects with the surface that you're sitting or laying on noticing the way that the surface feels against your skin or your body perhaps it's soft notice the way it feels to be held by this surface to be supported notice your skin perhaps you can detect the temperature of the air on different parts of your skin perhaps some parts feel cooler some parts feel warmer just noticing these differences take into your attention all your senses at once holding as much in your awareness as you can at the same time your sense of touch taste smell sight and hearing collecting everything in as much as you can at once and now very gently rotate your awareness inwards allowing your attention to move around your body to detect feelings vibration physical sensations that might be occurring in your body such as pain tension easiness pleasure relaxation anything at all just allow your awareness to glide around your body feet,
Legs your hips your tummy your chest your hands and fingers your face and your head and your back just collecting in any sensations that are occurring without seeking to change what's there just noticing what you're experiencing with your attention placed on your inner sensations bring back the sensations of your senses and join everything together sitting in awareness of your five senses plus the inner sensations occurring in your body allow yourself to rest here just for a few moments taking everything in very gently now bring your awareness fully back into your body noticing the way that your body is sitting or laying noticing the position of your hands and begin to bring your awareness fully back into the room bringing some energy back into your body to stretch your fingers flare out your wrists and your hands perhaps wiggle your toes bring a beautiful big stretch up into your shoulders roll your head from side to side bringing the energy gently back into your body if you're ready you can gently open your eyes enjoy your day
