Gently close your eyes and settle into your body.
Take a moment now to adjust your posture,
Sitting upright and open.
Now in your own way,
Take a few moments to relax your body.
Take three slow,
Deep,
Conscious breaths.
And as you breathe out,
Feel your muscles softening and loosening.
Relaxing,
Awake and alert.
Allow your breath to find its own depth and rhythm.
Just to breathe itself.
Now become aware of the space before your closed eyes.
It's like a field of darkness.
Perhaps there are some muted shapes or colours.
Just simply resting your attention there,
With relaxed eyes and a soft gaze.
Now bring your attention to any sounds coming to you.
Picking up on any sounds outside the room.
Perhaps the most distant sound that you can hear.
And then notice the sounds inside the room.
Just simply listening,
With a gentle curiosity.
Allow the sounds to call your attention into the present moment.
Just listening.
And if you notice your attention wandering or becoming caught up in a stream of thought,
Simply bring your attention back to your next breath.
And opening your awareness to your breath.
Noticing the feeling of the breath as you breathe in and as you breathe out.
Feeling the air moving over your nostrils.
Feeling the slight movement of your chest and your belly.
Rising with the in-breath and sinking with the out-breath.
Noticing the feeling of each breath.
Just your natural breathing.
Effortless and relaxed.
Following each breath.
And if you notice your attention wandering or becoming caught up in a stream of thought,
Simply bring your attention back to the next breath.
Being aware of the feeling of the breath again.
And notice the sounds as you rest your attention on the space in front of your closed eyes.
Now,
As we come towards the end of this meditation,
Allow your breathing to become a little stronger.
Perhaps a deeper breath or two.
Start to reactivate your body by moving your fingers and toes.
Take a bit of a stretch.
And when you're ready,
Slowly open your eyes.
