Gently closing down your eyes if that feels okay.
Lowering the gaze to a spot on the floor out in front of you.
Sitting up with a straight spine and your crown upwards like a flower towards the sky.
Your head over your heart and your heart over your pelvis.
Your body aligned and noticing the weight of your body on the ground.
Feel your body connected to the earth and notice what that feels like.
Your body rooted in stillness.
Steady and supported.
Always grounded.
And noticing the position of your body and the space you are in.
Noticing the outside of your body and the inside of your body.
Noticing how your body feels and any sensations that may be present.
And noticing your head crown open to receiving.
Opening up towards the great sky and the sun.
Earth below you and sky stretching out above you.
And becoming aware of the space behind your closed eyes.
And just noticing what you can see.
Any flickers of light.
Or perhaps just darkness.
And without straining to see anything.
Gently focusing your attention behind your eyes.
And noticing that a stillness can arrive from focusing your attention gently in this way.
And if your mind wanders like minds do.
Gently bringing it back to this moment and my guidance.
And keeping your awareness behind your closed eyes.
See if you can gently expand your awareness outwards to notice your breath.
Notice your breath where you feel it the strongest.
Perhaps the nostrils.
Or the heart center.
And notice the flow of breath.
As it travels in to your body and out of your body.
And if you can and without changing your breath.
See if you can gently release a little bit more on each exhale.
Perhaps noticing that the breath becomes a little bit longer on your exhale.
And noticing any pauses between the breath.
As you release and let go on your exhale.
Before the breath pauses.
And turns around to flow inwards once more.
Expanding and contracting.
The natural rhythm of life on earth.
Expand and contract.
Every single cell in your body.
Expanding and contracting.
And you as a whole.
Expanding and contracting.
To your rhythm.
To the rhythm of life.
Of all life on earth.
Expand and contract.
The earth below you and the sky above you.
In and out.
And seeing if you can expand your awareness outwards a little more.
And notice the flow of breath.
And expand your awareness outwards a little more.
To include the sensations in your whole body.
Your whole body from head to toe.
Allowing whatever sensations are there to be there.
As you sit here and breathe.
In and out.
In and out.
And releasing the need for labels of good and bad.
And allow yourself if you can to turn towards what is there.
And not push anything away.
Allowing all parts of you to be welcome and accepted in this moment.
One entity.
Wholeness.
Every day.
And as you sit here,
You become boundaryless.
Your inner sensations and your outer senses merging like water into sand,
Effortlessly becoming one.
There is nothing separating your inner and outer world,
Merging together like watercolours on a blank page,
Becoming one universal consciousness,
Expanding and contracting,
Melting together in stillness for a few moments.
And if your mind wanders like minds do,
With kindness bringing your awareness back to your experience in this moment.
And knowing that at any time you can return to this moment and this feeling of connection and oneness with all that is,
That it lives inside you and that you are always connected and feeling into the ground once more and re-earthing yourself,
Inviting any movement that your body might need in this moment.
If you are ready to end the practice with me,
Gently blinking open your eyes and taking a deep inhale and a releasing exhale out of the mouth and arising from your meditation.
