So,
Relaxing into whatever posture you have chosen.
And starting by scanning down the body.
Thinking about the head,
First of all.
And drawing your attention to the face.
Any sensations you can feel here.
Allowing the muscles to relax.
All of the tension to slowly release.
Move down into the neck.
And again,
Letting this area of your body relax.
You can feel your breath in your throat.
Just let this soften this area as you feel your breath.
Then go down further to your shoulders.
Just allow these to sink down.
No need to keep them upright now.
Go down further into the upper arms.
Allow the big muscles here to relax.
Then go to the lower arms and the hands and fingers and thumbs.
Feel into this area of your body.
Notice what's happening here.
Then take your attention to the chest and to the upper back.
Letting go.
Exercising B.
Then going down.
Feeling the belly area.
Notice how this moves with the breath.
Then feeling to the lower back.
You might want to adjust your position.
Allow the tension to go.
Then think down into the pelvis and the pelvic organs.
Again,
Letting go of tension.
Noticing what this area feels like.
Then move down to the upper legs.
The front and back.
Softening this area.
Relaxing.
Down into the knees.
Anything here?
Any sensations?
Then going down into the lower legs and the feet and toes.
You might want to just wriggle your toes.
Notice what this does to the muscles and the feet and the lower legs.
Then feeling your whole body all at once.
Your arms and legs.
Your torso and pelvis.
Your head and neck.
Right into the fingers and the tips of the toes.
And then moving into an awareness of the breath.
Where do you feel this most?
Might be in your nose.
Might be your throat.
Might be the movements of your chest or belly.
Just wherever you feel the breath.
Allow your attention to settle here.
Really feel that sensation.
Focus on it.
It moves through the in-breath.
And then pauses.
Then into the out-breath.
Before pausing again.
Going round again and again.
Just explore the sensations of each breath.
Notice what's the same.
Notice what's different each time.
Quite soon your mind will wander.
That's fine.
That's part of meditating.
As soon as you recognise that your mind is somewhere else,
Congratulate yourself.
This is what we call the golden moment.
When you come to your senses and realise you've been somewhere else.
Maybe for a second.
Maybe for a few minutes.
When it happens,
Just gently bringing your attention back to the breath.
A quick approach.
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