Make yourself comfortable sitting in your favorite meditation position and gently close your eyes.
Now focus your attention on the body,
Feel the chair or cushion beneath you,
Feel where it makes contact with the body,
Feel the breath coming in and out of your body and just for a moment try and establish how your body feels right now.
If any thoughts or feelings do arise here,
Instead of looking at them,
Being aware of them and then pulling the attention back to the breath,
Now just let those thoughts and feelings remain,
Let them appear and transform,
Let these thoughts,
Feelings and memories try and explain themselves to you.
And then once you have given them your attention for a certain amount of time,
Then bring your focus into the body and while still thinking of these thoughts or feelings,
Look into the body and notice if any sensations arise.
The sensations might be revealing themselves as a tingling feeling in the legs,
The hands or up the spine.
Wherever these sensations are occurring,
Give them your complete attention and then breathe into these areas of the body,
Filling them with oxygen on the in-breath and then releasing them on the out-breath.
If no thoughts or feelings are arising for you at the moment,
Try to bring up a thought or memory that has been playing on your mind recently,
Maybe it's something you are planning on doing,
An argument that you've had recently or some conflict that has happened with someone or to you in the past.
Bring this difficulty to the main focus of your mind now and give it your attention,
Don't stray away from it and watch as your mind naturally plays out events as they may have happened.
And then bring the attention down into the body and try to establish whether these thoughts and feelings are causing any sensations to arise in any areas of your body.
Focus on these sensations,
Tap into these parts of the body and breathe in and out from them,
Breathe in and out from these parts of the body until the sensations start to dwindle.
Once you feel like a thought or feeling has settled,
You can bring a new difficulty to your mind or go around again with the same thought or feeling.
Some of these thoughts may be encouraging feelings of difficulty,
Here you can say to yourself that it's okay to feel this way,
It's okay not to like this,
It's okay not to want this around.
When bringing these difficult thoughts and feelings to your mind,
You don't have to forgive things or people,
You are observing,
You are being open and aware,
Discovering your body's reaction to certain situations and releasing in a new light and a new way.
If you are struggling to think of a thought or feeling or if they are not coming to you naturally at the moment,
Still try to notice any sensations that are appearing in the body,
These could be the smallest of feelings,
Just a slight murmur in your neck or your feet and breathe into them and out from them and know that however small they feel,
They are just as important.
And now for the last part of this meditation,
Bring your attention back to the breath,
Wherever you feel it most powerful in the body,
Focus your complete awareness on the breath,
Coming in and out of this area in the body.
Gently start to think of your surroundings and the environment that you are in,
Break a smile and then gently when you are ready,
Open your eyes,
Have a little stretch if you choose and take this awareness into your next moment and with you for the rest of the day.
