Pause

Let the body take a balanced upright posture.
become aware of where you are now…
allow thoughts to enter your mind but don’t deal with them,
observe them, let them pass through…

Be aware of the touch of your feet on the ground…
be aware of the wight of your body on the chair…
be aware of the gentle pressure of the clothes on the skin,
be aware of the play of air on your skin, on your face and hands…

If your eyes are open, let them receive images,
taking in your surroundings without comment…
be aware of the breath as it enters and exits the body…
Be present, here, now…

Now be aware of hearing…
allow sounds to be received and let them rise and fall without comment,
without judgement...
let the hearing run out to the furthest and gentlest sounds you can hear…

rest in this awareness,

…and listen for silence amongst it.