This process follows the tendency of the mind to move from the outside to the inside so that eventually your natural centre is discovered.

Begin by closing your eyes and letting them relax – noticing the relaxing in the sockets, behind the eyes and all around your eyes.

 

Let your ears take over. Bring your awareness to all the sounds you can hear, inside and outside the room.

 

Now become aware of all contact, your clothes touching your skin, your body touching the cushion or chair. Notice where your body makes contact with itself – one part against the other.

 

Now become aware of the inside of your skin, how your bones and the inside of your body touches your skin. Notice the movement inside your body as your breathe in and out feeling muscles moving and the expansion and relaxation of your ribcage.

 

Now, gently become aware of where your attention finds a natural place of centredness. Breathe into your centred place. Rest gently there, allowing and accepting it just as it is.

 

When you are ready, bring your awareness back to the room, noticing where your body makes contact with the floor, cushion or chair, hearing sounds outside the room and slowly opening your eyes at first with a soft gaze and then bringing your gaze into focus.