Finding a position that feels comfortable for you,
Just really allowing your body to sink in to this position.
Feeling your feet against the ground,
Your back straight yet relaxed,
Just noticing how your body is feeling,
Your shoulders,
Just allowing them to soften,
Release,
Your brow,
Jaw and stomach,
Areas we hold a lot of attention,
Just bringing a kind compassion,
Kind awareness towards these areas,
Soothing,
Calm,
Healing.
With your eyes open,
Just looking around your surroundings and noticing colours in the room or if you're outside.
You might like to focus on one object,
Just notice the shape,
Whether there's any light falling on this object,
Perhaps there's a shadow being cast.
Noticing objects in the distance and objects that are closer,
Such as your hands,
You might like to rub your palms together,
Just feeling that beautiful sensation of your fingers moving up and down,
Just connecting with your skin,
Temperature,
Different textures.
Gently now closing your eyes and drinking in the sounds that are surrounding you,
Perhaps you can hear the sounds of nature,
Birds chirping,
Maybe there's man-made sounds such as cars in the distance,
People chatting,
Going about their day.
And taking a breath in and out,
With the next inhalation just noticing if you can smell any fragrances lingering in the air.
And bringing your awareness now to your mouth,
With a curiosity just running your tongue over your teeth and gums,
Exploring your mouth,
Feeling the different textures and surfaces,
Can you taste any flavours in your mouth from lingering meals.
Moving your attention now to what your body is touching,
Your back and sit bones,
Perhaps against a chair,
Your feet flat on the ground,
Or perhaps you're lying on the ground with your head resting,
Just feeling that beautiful pull of gravity connecting you with the surface beneath you.
And what's touching your body,
Is there a cool breeze floating over your exposed skin,
Gently caressing,
Or perhaps there's a heater or the sun warming,
Embracing your body.
And your clothes hanging over your body,
Trapping in the heat.
And perhaps your hair,
Just gently falling over your shoulders or face.
Noticing now your breath,
Just noticing that beautiful cycle,
Cycle as you inhale and exhale.
Your breath caressing your body.
You might like to envisage the number eight.
And as you breathe up,
As you inhale,
Tracing up,
Across and around,
And as you exhale down,
Across and around.
Noticing this constant cycle of your breath.
And sitting here for a while.
Embracing how your body is feeling.
And taking in all your senses.
And enjoy.
