Make yourself comfortable and close your eyes.
Bring yourself into the here and now. Not in the past or the future,
but the here and the now. Start by taking a few relaxing
breaths. Don't force it. Just breathe
naturally and then focus on what you can hear around
you. Perhaps you can hear the of a
computer, the noise of cars outside,
noises from inside the house, perhaps voices,
tweeting, birds or maybe the tick of a clock.
And as thoughts come into your head and they will just notice them with
kindly awareness and let them float by, tell yourself that the thoughts are not
important right now, you'll deal with it later.
Then bring yourself back to focusing on what you can hear around you
now bring your attention to your body. We're going to go from the top
of the head to the tip of your toes.
Notice your head and neck. Is it tense?
Don't judge it, don't try to alter it.
Notice your chest, is there any tension there?
Again, just notice it with kindly awareness.
Now your tummy, any sensations there? And the
top of your shoulders, any tension? Are
you relaxed? And as thoughts come into your head
and they will just notice them with a kindly awareness and let
them float by, tell yourself that the thoughts are not important right
now. You'll deal with it later.
Feel the weight of yourself, sat on the chair or lay on the bed
and notice any tension. Then notice the backs of your legs
on the chair or on the bed and feel the weight of your legs.
Notice your feet on the floor, grounding you to the earth.
And as any thoughts come in, just notice them too.
But they're not important right now. I'll deal with that later.
And now we're going to focus on the breath.
Just notice your breath for a little while, that you're breathing in and
breathing out. Breathing in and breathing
out. Then perhaps notice the cool air hitting
your nostrils as you breathe in. Cool, light,
life giving air going into your body.
And notice the warm air passing through your nostrils as you breathe out.
Warm air used, giving it back to the atmosphere to be recirculated for
you. And perhaps imagine the air you are
breathing in is white and clean and the air you are breathing out is
dull and used. And as thoughts come into your head
and they will just notice them with a kindly awareness and let them float
by, tell yourself that the thoughts are not important right now.
You'll deal with it later. And then bring yourself back to focusing
on your breath. Just breathing in
and breathing out. Focusing on that breath
without judgement. Breathing in and breathing out.
Just focus on the breath without judgement, without forcing it.
And now we're going to bring our attention back to our body.
From the top of the head to the tip of your toes.
Notice your head and neck is it tense or is it heavy?
Now notice your chest is there any tension
there or is it heavy? Now just notice it without judgement
notice it with a kindly awareness, a curiosity
now the tummy is your tummy gurgling? Is it tense, is it
relaxed? And your back, top of your shoulders
are they relaxed? And as thoughts come into your head
and they will just notice them with kindly awareness and let them float by
tell yourself that the thoughts are not important right now, you'll deal with it
later. Then bring yourself back to focusing on
your body now feel the weight of yourself sat on
the chair or lay on the bed and any tension around you
notice the back of your legs and feel the weight of your legs.
Then notice your feet on the floor grounding you to the earth.
And as thoughts come in you tell yourself they're not important right now,
I'll deal with it later. As now we're going to focus back
on what we can hear around us. Perhaps you can hear
the hum of a computer, the noise of cars outside,
noises from inside the house as it settles.
Voices, the tick of a clock. And as
thoughts come into your head, and they will, just notice them with kindly
awareness and let them float by. Tell yourself that the thoughts are not
important right now. You'll deal with it later and bring
yourself back to focusing on what you can hear.
And shortly we're going to bring the meditation to an end and you bring
yourself back into an awareness of yourself.
Bring yourself back into the room and when you are ready open your eyes.