Calm And Focussed (Shortened Version)

Let's begin by finding a comfortable position.

Slowly move different parts of your body and see how this feels.

If you are sitting you might rock gently and slowly from side to side or forwards and backwards,

Or you might like to slowly turn your head from side to side.

Make some movements that feel right for you today.

How does your body feel as you change positions?

Keep noting how your body feels each time you adjust it and make a movement until you find that position that is just right for meditation today.

Slowly begin to let the movement settle as much as possible and know that you can adjust or move whenever you need to.

This is your meditation.

Become aware of the feeling of your clothing touching your skin.

How do your legs feel right now?

Which parts are touching the floor and which parts aren't?

Become aware of your hands gently resting in your lap or beside your body.

Be aware of your palms and your fingers and with your next in-breath slowly close your hands and then open your hands as you breathe out.

Breathing in and closing your fingers,

Breathing out and opening your hand again.

Try this for a few moments.

Place your hands on your stomach and see if you can feel the rise and fall of your stomach with your breath.

When you feel ready give your fingers and hands a wiggle,

Notice how it feels.

Moving your body however it needs to be moved.

Take note of how you feel now compared to when you started the meditation and when the moment feels right for you.

Opening your eyes if they are closed and take a look around the space you are in.