As you sit here with your eyes closed,
Relaxed and aware,
Let yourself just be here for a few moments.
Not focusing on your breath but let yourself be here.
And be aware of the feelings that might be going on inside your body at this moment.
If you feel yourself waver or mind wander so that it is not in the moment,
Understand that although other things want your attention,
This is what you are doing now and this is what is real.
Let yourself sink into this peace.
On your next in-breath,
Gently bring your attention to witness what is happening with your breathing.
Ideally how your stomach rises on the in-breath and slightly sinks on the out-breath.
Are you able to let your breathing just take place while you feel it in this way?
You don't have to see anything visually,
Just feel the sensation of the stomach and the breath entering and leaving.
Pay attention to whether the breathing is short or long,
Laboured or flowing.
If your mind wanders,
This is your opportunity to train it.
Acknowledge where your mind has wandered to and then gently bring it back to focusing on this moment and the breathing that you are experiencing.
Each time your mind is pulled away,
Just pull it back to this settled state of breathing.
Imagine that you are looking at yourself,
Not necessarily how you look right now,
But however you imagine yourself to look today.
Offer a smile to yourself and take a few moments to take in your own presence.
Move towards yourself,
Offer your arms out open and friendly and begin to hug this version of you,
Staying in this embrace.
Feel the love that this creates,
Feel it swelling as if unfolding around both of you,
A warm glow.
Stay in this way for a few moments now while focusing on the breath in your body.
On each in-breath really focus on the feelings around the body,
The emotions that are present and if possible feel the love spreading through both of your bodies.
On the out-breath just release and let go,
On the in-breath feel it spread through you,
From your feet to your head.
Mindsets For this next moment,
Let the attention on your breathing fade and your attention settle back to yourself in the embrace for this version of yourself.
Keep your attention on this for a moment and then try to become very aware of the feelings inside your body.
Try to scan your body and find any feelings that may occur.
A slight bit of tension,
A tingle,
A ripple or a murmur.
Once you have located a feeling,
Bring your attention to the feeling and then begin to breathe into it and out from it.
If other feelings occur in different areas of your body,
Feel free to then focus your attention onto them and breathe into and out from that area.
You will realize melt your body but notice the Grossman Scale on your two thumbs.
For this last part of the meditation,
Bring your attention back to your whole body and breathe with the whole body,
Soaking all of it from head to toe with oxygen,
Feeling the outline of your body as you breathe.
