So preparing for this practice

of meditation by finding

a comfortable position.

Allowing your eyes to lightly close

now, if that feels comfortable

or simply lowering your gaze.

And bringing your awareness now to

the sensations of contact between

your body and the floor or the chair.

Feeling into the sensations

at the contact points.

There might be sensations of weight,

pressure, tingling, or textures.

And becoming aware of the

movement of breathing in the body.

Just feeling how the body is just being

rocked and cradled by the natural breath.

Allowing this focus on the breath

to be support in you arriving

here and now a little more fully.

And being aware of any sounds around you.

Searching out the most distant sounds.

And noticing the sounds that are close in.

And now just letting this awareness

of the outer world fade into the

background of your awareness and bring

your focus to observing thoughts.

And seeing if it's possible to

observe any thoughts that are

arising with a kindly curiosity as

they come, stay while, and then go.

So there's no need to try and

control your thoughts in any way.

Just taking the stance of an impartial

observer, just watching these

mental events pass through the mind.

And as you continue to be aware

of these mental events coming

and going in awareness, just

take a moment to acknowledge.

There are other thoughts

and here I am watching.

I am not the thoughts.

And see if you can take a moment to

notice that silent field of awareness,

in which all things come and go.

This awarenes, which every thought

arises into and dissolves back into.

So just noticing the silent beingness

at the core of your experience.

Can you get a sense of just relaxing

into that still peace that's there

at your inner most being and just

letting everything else just be?

Just letting everything unfold as you

relax into this silent field of awareness.

And taking a deep breath in.

Exhaling, and beginning to

wriggle fingers and toes.

And just notice how you feel after

taking this time out for meditation.

And as you get ready now to go

about the rest of your day, just

remembering that no matter what

happens and no matter where you find

yourself, you can always reconnect

to the stillness and peace within by

just taking a moment of mindfulness.