So making yourself comfortable.
Maybe closing your eyes either fully or partially.
Taking a few deep breaths.
Feeling your body in the environment that you're in right now.
Feeling any tactile sensations you're able to feel.
So maybe the pressure of your body on your seat.
Your legs,
Your buttocks,
Your back.
Taking a moment to notice how it feels to be pressing your body against your seat.
Feeling a little bit curious about all those places where your body is contacting your seat.
Feeling the quality of these pressures.
Do they feel different from one place to another?
What is the quality of the pressure against your back?
What is the quality of the pressure of your body at your buttocks and your thighs?
Maybe your feet also are pushing into the ground or into the chair.
How does the pressure at your feet feel?
Simply allowing your awareness to drop from any thoughts down into the heaviness of your body.
Grounding your awareness in these places of pressure where your body meets your environment in a very tangible way.
Feeling the weight of your body.
If you find your awareness has gone back into thoughts,
Just very gently and kindly inviting your awareness back down into the places where you're contacting your environment.
Maybe you're feeling a little pain in these places where your body's contacting your environment.
If that's the case,
Can you offer yourself a little kindness?
Having a human body means that we do feel pain sometimes.
Can you soften around any pain you're feeling at these places where your body's contacting your environment?
Is there some subtle pain that you hadn't even realized was there?
Is there a pain that might be relieved by a slight movement in your posture?
Maybe taking some pressure off a part of your body.
Adjusting your seating a little,
Moving your feet.
Is there a way to gently tend to your body right now?
As we're coming towards the completion of this little meditation,
Maybe offering a little gratitude to the fact that you are able to feel your body.
You're able to feel where your body contacts your environment.
Being offered information about your body and acknowledging that your body's doing the very best it can.
Bringing your awareness to your breathing for a couple of breaths.
Anchoring your awareness in your breathing.
Moving your awareness out to the lengths of your arms and your legs.
Becoming aware of the physicality of the lengths of your body.
Maybe starting to move your fingers,
Your toes,
Your wrists,
Your ankles,
Your shoulders,
Your torso.
When you're ready,
Gently opening your eyes.
Maybe having a stretch,
A sip of your drink.
Opening gently and slowly.
