Finding a comfortable,
Seated position,
With the legs crossed and the hands just gently relaxed on the knees,
Allowing yourself to lengthen through the spine and soften through the shoulders.
Allow yourself to rest through the face muscles,
Close the eyes and start to settle.
Become drawn to your breath as you gently start to listen to the soft natural flow of your breath,
Inhaling and exhaling.
Feel completely captivated by your own breath as you listen,
As you lengthen,
As you focus.
The breath continues to slow down and feel more comfortable in these moments.
Start to tap into how the physical body feels right now,
Noticing any sensations,
Noticing anywhere that you're holding obvious stress and give yourself a chance to let go of that obvious stress you hold.
And as you continue to scan through your physical body,
Starting to become more and more aware,
Scan through,
Check in,
Become aware.
Your breath stays soft,
Your focus stays inward and you just start to let those distractions fade.
And as you let go of those distractions,
Also let go of anything that's making you feel a little bit stuck at the moment.
Anything that's not very helpful,
Anything that's making you stressed or making you experience tension.
And try and move towards this more comfortable you,
This more free self.
Staying in this space and recognising how slow the breath has become,
How gentle the heart rate feels.
Noticing stress and tension starting to just flow away from the body.
And as you continue to tune inward,
Allow your focus to turn back to your breath.
In your tall,
Seated position,
You create space in the chest to breathe deeply and honour each one of your inhale breaths,
Each one of your exhale breaths.
Contemplate this breath for a moment longer.
Inhaling,
Exhaling,
Exhaling,
Exhaling.
Inhaling and exhaling.
You continue to remain in this present moment.
And whilst you honour this present moment,
You let go of anything that is happening in the past,
Any thoughts that pull you into the future.
Keep walking back to this moment right now,
This one here.
And as you remain here,
Tune in to what you feel grateful for in this very moment right now.
What is it that you're grateful for?
Maybe this is something quite obvious,
It comes to you quite quickly.
Maybe it's something you need to be a little bit more patient with,
You need to wait for that sense of gratitude.
What are you grateful for in this moment right now?
Not yesterday,
Not tomorrow,
But today in this moment as you sit in meditation,
What are you grateful for?
And just gently allow that feeling of gratitude to make you feel good,
To make you feel comfortable,
To allow those tight,
Stressed muscles to relax in this feeling of gratitude and contentment.
A gentle reminder to sit up nice and tall,
To keep coming back to your breath,
Inhaling and exhaling.
And the way we stay present is by honouring everything we truly feel grateful for right now.
Inhaling,
Exhaling.
As you continue to stay with your breath,
As you continue to turn the attention inward to this moment right now,
Continue to keep honouring the gratitude in every moment that you find yourself in.
Come back to your breath now,
Come back to your body,
Tap into any sensations,
Any changes of the breath,
Start to draw your awareness back.
Final reminder to sit up tall,
To relax those shoulders,
Relax those arms,
Soften through the face,
Soften through the head.
Continue to let go of what no longer serves you.
Inhaling and exhaling.
Final reminder to sit up tall,
To relax those arms,
Soften through the face,
Soften through
