Music Begin by bringing your awareness to any sounds you notice either inside or outside the room.
Music Take your awareness to one sound and let your attention rest on that sound.
Music And as you notice another sound move your awareness to the next sound.
Music And the next sound.
Music And continue like this until you feel like sounds are just washing over you.
Music No judgment about the sounds you can hear.
Music Just bringing mindful awareness to the experience of listening.
Music Then become aware of the body.
Notice where your attention is drawn to first.
Music Are you aware of some discomfort in the body?
Are you conscious of the air against your skin?
Music Maybe you notice sensations in the body like tingling or numbness.
Music Or different parts of the body that feel cooler or warmer.
Music Just allow the awareness to scan over the body.
Music And allowing it to be exactly as it is.
Music Then bring the awareness to the breath.
Music Notice where you're conscious of the breath most in the body.
Music Notice how the body moves as you breathe.
Music Notice the temperature of the breath on the inhale and the exhale.
Music Become fully aware of all of the different aspects of breathing.
Music And now bring your awareness to your thoughts.
Music Just observe the thoughts as though from a distance.
Music If you become aware of the mind being busy,
Just allow that to be exactly as it is.
Music And take the awareness now to any emotions you're experiencing.
Music You might be aware of one or two stronger emotions.
Music Or maybe there's a mix of feelings.
Music Or it might be that you're not sure of what you're feeling at all.
Music Just allow emotions to rise and fall in their own time.
Music And now bring your awareness to all of your experience.
Music Notice the sensations that you're aware of.
Music The experience of being in your body.
Music The experience of breathing.
Music And the thoughts and feelings that are present.
Music When we bring mindful awareness to this moment,
We allow things to be exactly as they are.
Nothing needs to change.
Everything's okay,
Just as it is in this moment.
And saying to yourself under your breath,
I am here,
I am present.
I am mindfully aware of this moment.
Music I am here,
I am present.
I am mindfully aware of this moment.
Music As we come to the end of this meditation,
Start to move your fingers and toes.
Music And when you're ready,
Gently blink your eyes open.
Music
