Making sure you are in a comfortable position for the next few minutes.
Making sure that you won't be disturbed.
And taking a deep inhale through your nose.
And a sighing exhale out of your mouth.
And breathing this way two more times.
Deep inhalation into the belly.
Releasing exhale out of your mouth.
Using the breath to let go.
To let go of anything that you need to do.
And to let go of the hours and minutes leading up to this moment.
Dropping your awareness into your body.
And gently returning effortlessly to your normal breath.
Notice how you do not have to make any effort with your breath.
Your body's intelligence naturally allows your breath to just float in and out.
Exactly as it needs to.
Gently allowing your awareness to come to your body.
Noticing which parts of your body are making contact with the surface.
Perhaps your feet.
Your back body.
Noticing how it feels to make contact with the ground.
Making contact with the earth below that.
Allowing yourself to be supported and held by the ground.
Just releasing whatever you do not need to carry.
Releasing that to the earth.
Allowing that gravity will always ground and support you.
Just allowing yourself to notice those sensations.
Gently becoming aware of the parts of your body not making contact with the surface.
Perhaps the front of your body.
Using the contrast here between the parts of your body making contact with the ground.
And the parts of your body that are not making contact with the ground.
Just allowing yourself to notice the difference.
The earth below you.
And the sky above you.
Noticing the temperature of the air on your skin.
And noticing anything you are touching or that is touching you.
Perhaps clothes that you are wearing or a blanket.
Just noticing how it feels.
The gentle awareness of your skin.
Moving your awareness to anything that you can see behind your closed eyes.
Perhaps some outlines of shapes.
Perhaps some colors.
And noticing that the darkness is also a color.
And moving your awareness to a taste.
Your sense of taste.
Noticing if you can taste anything in your mouth.
And tuning in to your current experience in this moment.
Noticing if your mouth is moist.
Perhaps dry.
Noticing the position of your tongue.
Noticing your jaw and how it is sitting.
Bringing your awareness to your nostrils.
Noticing if there is any aromas in your vicinity.
Releasing the need to label anything as good or bad.
Just noticing your experience moment to moment.
Noticing the cool air entering your nostrils.
And warm air leaving your nostrils.
As your breath gently flows in and out.
Awareness travelling to anything that you can hear in this moment.
Any close-up sounds.
Any distant sounds.
And noticing that silence is also a sound.
Allowing these sounds to fall onto your ears moment by moment.
Avoiding the need to label the sounds.
Allowing the sounds to land as they are.
And bringing your awareness to the sensations in your body.
Noticing any sensations that are present.
Sensations from the soles of your feet.
Up through your legs.
Your pelvis and torso.
Your heart space.
Your arms.
All the way up to your neck and your head and your face.
Noticing sensations inside the body.
And noticing sensations outside of the body.
And bringing your whole beautiful awareness to your heart centre.
And noticing the flow of your breath.
In and out.
Notice the expansion of your body on the inhale.
And the grounding back to your centre on your exhale.
Expansion on your inhale.
Grounding back to centre on your exhale.
And knowing that at any time you can come back and ground into your senses.
And into the sensations of your body.
In the anchor of your breath at any time.
And you might like to stay here in gentle awareness with your breath and body.
You might like to invite any movement you might need into your body intuitively in this moment.
And place your hands on your body.
And when you are ready taking a deep inhale through your nose.
A sighing exhale out of your mouth.
And ever so gently blinking open your eyes.
And arising from your meditation in your own time.
Namaste.
