Let's start by just noticing how we're feeling.
How we're feeling in the body and the mind.
And accepting how we are at the beginning.
And seeing if any change does occur,
But not making any effort to do that.
Not expecting anything to change.
Just becoming more aware.
More accepting.
And then just seeing what happens.
Let's just spend a few moments noticing also our outer environment.
Now that we've checked in with how we're feeling internally.
So get a sense of the place and the space where you are.
Wherever the sounds you can hear around you.
Your eyes are open,
Noticing what you can see.
So simply connecting to where you are through the senses of the body.
And perhaps having that feeling of completely arriving.
Allowing yourself to be fully present.
Where you find yourselves right now.
The best way for me to really be fully present is to really connect with the body.
So becoming aware of all the different sensations I can feel throughout the body.
Real sense of exploring,
Being inquisitive and interested in all the different sensations that you can become aware of.
You can do this by scanning through the body,
Working your way one part of the body after the next.
And that can be particularly useful if you've got a busy mind.
But generally I prefer to see if I can get a sense of the whole body as one thing rather than focusing on this bit and then the next.
So getting an overall sense of the energy of the body and how the body is feeling.
And getting a sense of the presence of the body.
A sense of the space that the body is taking up by its presence.
The feeling of the aliveness of the body.
And giving myself and my body permission to be fully present and fully alive in this moment.
Feeling the physical presence of the body in the space of the room.
And a good way to feel grounded is to become aware of those particular sensations in the body where you are in connection with something.
So checking all those points of contact between the body and the floor and whatever you're sitting or lying on.
Feeling that direct physical contact and connection with the present moment through the body.
And feeling the weight of the body.
Again getting a sense of the whole body.
And noticing how the weight of the whole body is being held and supported by those points of contact.
And see if you can really allow your body to be held and supported.
And perhaps that feeling of then letting go of the body so you're not having to hold on to any muscles in the body.
But releasing,
Letting go and allowing the body to be completely supported.
Maybe feeling the body becoming heavier as you release the weight of the body into the ground.
And there can almost be a feeling of taking a little step back from the body as we have released it and let it go.
We can become even more sensitive and aware of the body as we hold it within our awareness.
Not interfering in the body in any way,
Allowing the body to be just as it is.
Being with the body,
Being present with the body,
Allowing the body to be as it is within the space of our awareness.
And now we can be more sensitive and aware of the body as we hold it within our awareness.
As we allow the body just to rest here in the present moment,
We can allow our awareness to broaden and widen and open up.
And notice more the space and what's happening around the body.
Getting a sense of the space of the room.
Then perhaps using the awareness of sounds,
Of sounds coming from outside,
Listing out for any sounds that you may hear.
And using any quiet or more distant sounds to really allow your awareness to open up even further beyond the space of the room.
Opening up to the wider space outside.
And just allowing all the sounds that you can hear to just come and go as they are within your awareness.
Using your open awareness to provide a silent welcoming space for all sounds to come and go.
Allowing the body to be just as it is.
In the center of your awareness.
And allowing all the sounds happening around you,
In the environment and the space around you,
To be just as they are.
Feeling and accepting the energy and presence of the body.
And listening and accepting all the sounds all around you.
Sensations in the body,
Sounds in the environment.
Just holding both these things within your one open awareness.
Being present by being present in and with the body.
And allowing everything of each moment to be just as it is and to come and go by allowing all the different sounds of this moment to come and go through your awareness.
And just allowing all the sounds of this moment to come and go through your awareness.
So if you can hold both the sensation of the body and the experience of sound from your environment together within your awareness.
Then we can get a sense of this present moment being one experience.
And there not being a separation between yourself and what's outside of you,
But holding within your open awareness yourself and the body,
Sounds and your environment.
Holding them both together,
Allowing yourself and your body to be an integral part of this moment,
Not at all separate from it.
Perhaps then getting a feeling of the oneness and the wholeness of the present moment.
Rather than a sense of there's me and then there's everything else outside of me.
Having a feeling of there just being everything of this moment and that includes me,
Includes the body.
I'll leave a few minutes now without commentary.
So we can just enjoy relaxing into being present with the body and allowing everything to pass by moment by moment by simply noticing any and all sounds coming and going in the space and the environment around us.
Feeling the body,
Listening to sounds,
Holding everything as one within an open awareness.
I'll leave a few minutes.
Okay.
Okay.
Okay,
So let's slowly begin to draw the meditation to a close.
Maybe take a couple of deeper breaths into the body.
Perhaps feel the weight of the body again and those points of contact and connection.
Being a bit of movement into the hands and feet.
Maybe have a bit of a stretch.
And if you've had your eyes closed just open them whenever you feel ready,
No rush.
