Coming into a comfortable seated position wherever you are and rolling the shoulders back and down,
Seeing if you can create a little bit of space between each vertebrae as you grow tall and close the eyes,
Relax the shoulders away from the ears.
Coming into the presence and just starting to inhale deep in through your nose for the count of four,
Exhale out through your nose for the count of four,
Breathing in and breathing out,
Breathing in and breathing out and just taking a few breaths like this,
Noticing your breath,
How it feels in your body and how that feels for your mind and bringing this awareness into the presence of the now,
Noticing any sounds around,
What is the most quietest sound that you can hear,
What is the most vibrant,
Loudest sound that you can hear,
Everything in between as the sounds stack and layer on top of each other,
Bringing that awareness into the presence and noticing if any thoughts arise from listening to the sounds or whatever those thoughts are,
Know that that is okay and just let it all be.
Doing the same for any other senses such as subtle taste in your mouth,
Maybe any smells around,
Again however subtle or however strong,
Just notice,
Find the awareness of the now with these senses and letting it all be.
Flickers of light on the eyelids as we move to that sense of touch and noticing where parts of your body meet the ground and any sensations on your skin,
Again however subtle or strong or anything in between,
Just notice as you take it inwards into the physical body and scanning the body for any areas of tension but also any areas of softness and again notice any feelings or thoughts that arise and in this presence,
Know that that is okay,
That how you think and feel right now is okay and that things are always constantly changing and how you think and feel about the physical body right now may be different to how it was earlier on or how it will be later.
So tap into that awareness,
The presence,
Just let it be.
Moving on to the mind and whatever thoughts and feelings are going on at the moment,
Again know that that is all okay and whatever your thoughts and feelings are right now,
Accepting them for what they are in the presence,
Knowing that things change and how you think and feel about something that happened or a situation,
How you felt about it yesterday,
Last week,
A month ago or even last year may be completely different to how you think and feel about it today and who knows,
Say tomorrow,
Next week,
A month's time or next year,
How you're going to think and feel about it then.
Knowing that everything is constantly changing,
Our thoughts and feelings and that our thoughts are just our thoughts,
The past is gone,
The future hasn't arrived yet,
So all we have really is the presence right here,
Right now.
So check in with yourself in the presence and breathe,
Inhale,
Exhale,
Inhale,
Exhale,
Breathing in and breathing out.
So you take a bit of time here in the presence,
Finding that stillness and contentment within yourself and whenever you feel ready,
Just bringing a bit of awareness back into your body,
Making small movements with your fingers,
Blinking the eyes open,
Coming back in.
