So finding a comfortable

position for this meditation.

And when you're ready,

allowing the eyes to close.

And bring your focus into the body and downinto the sensations at the contact points

between your body and the surface beneath.

Just feeling the sensations

at the contact points.

Grounding your awareness

right here and now.

Feeling the sensations.

And feeling the weight of your

body against the surface beneath.

And begin to scan slowly around your

physical body and noticing any of the

parts of the body where you can feel the

touch of clothing or coverings touching

skin, different textures and temperatures.

And then noticing the feeling of the

flow of your breath moving in your body.

Following its flow in and out.

And then letting go of being aware

of the breath and shift the focus to

noticing the sounds all around you.

Taking in the song of

this particular moment.

And now opening to any

emotions that might be present.

Just noticing any emotions

and meeting them with a kindly

and accepting awareness.

Becoming really curious about how

the emotion feels in the body.

And where you feel it the most strongly.

Noticing if you have a sense

of the size of the sensations

of the emotions, a shape.

Whether it feels fuzzy or clear.

Whether it has a sense

of movement or stillness.

And then letting this awareness of

emotions fade into the background

of awareness and bringing to the

foreground any thoughts that might be

arising and flowing through the moment.

No need to try to control

the thoughts in any way.

Just letting them come and go on their

own, just like you did with sounds.

Just letting the dance of thoughts unfold.

And now opening awareness up to

take in the whole present moment.

All that's here to be known,

heard, felt, and experienced.

Body sensations, sounds,

emotions and thoughts.

Just sitting here fully

present and alive to it all.

And now as we bring this meditation to

a close, take a deep, slow breath in.

And as you breathe out, beginning

to wriggle the fingers and the toes.

And when you're ready, opening the eyes.

And noticing how your mind and

body are feeling after taking

this time out for meditation.

Thank you for your practice today.