And just relaxing,
Creating a nice environment for doing a meditation,
Just closing the eyes,
Noticing your body,
Noticing your breath,
And just being aware of how you are feeling in this moment,
How your body is feeling in this moment as well,
Noticing if anything is dragging your attention to it,
Anything in the body,
Anything in the mind,
Just creating an awareness of anything that is wanting your attention,
And just observing it.
Sometimes just noticing and observing,
Giving attention to something that is wanting your attention can lessen the intensity.
So just observing whatever is coming up for you in this moment.
You might have some tight shoulders,
An upset stomach,
A sore foot,
You might have racing thoughts in your head,
That's all completely fine,
Just notice it.
Whilst we're going through the settling phase,
We're just being aware of what is happening right now,
And that's all okay,
That's normal.
And we'll start to focus in on the breath,
Feeling that movement of the breath in the chest,
Feeling the movement in your abdomen,
And just noticing where you're breathing.
Are you breathing more up towards your shoulders,
The upper part of the chest,
Into your stomach area,
Or further down in your abdomen?
We're just being aware of where you're breathing.
Do you have any resistance as you breathe?
Do you feel any tension or tightness,
Any pressure?
Does it feel harder to breathe in certain parts of the body,
Maybe further down in the abdomen?
Just noticing it,
And still just feeling your breath,
Noticing what's happening with your breath.
You're giving yourself time to tune into your breath,
To tune into your body,
And to create some relaxation and calmness inside your whole being.
And when you feel ready,
You can gently open your eyes,
Adjust back to the room,
And let go of the meditation.
