Find a comfortable seated position and gently close your eyes. A quiet room with fewer distractions would be greatly supportive. If possible, find a tranquil spot in the garden or nature to enhance your experience.

Begin by taking a few deep breaths to center yourself and bring your attention into contact with your breath.

Direct your attention to the sensation of your breath as it flows in and out of your body.

With each inhale, imagine drawing in fresh energy from nature. With each exhale, release any tension or stiffness in the body.

Now, shift your focus to your body, starting from the top of your head and slowly moving down to your toes. Notice any sensations or areas of tension as you scan your body.

As your attention travels through your body, move each part of your body slightly. Begin by loosening up your shoulders, then move your hands a little and wiggle your toes.

Notice how your awareness remains present with each movement. You are in control, guiding your attention where you choose.

Become aware of each sensation in your body. Think of your awareness as a warm, vital energy flow. Wherever you direct it, your body responds.

Expand your awareness to any sounds around you, perhaps the sound of a bird or the rustling of the wind. Simply observe them as they come and go.

Finally, take a moment to reflect on this practice of guiding awareness. Notice how it feels to observe your breath, body, sensations, sounds, thoughts, and emotions with a sense of curiosity and openness.

Imagine your awareness as a bright beam of light. Wherever you focus it, clarity and brightness follow.

When you feel ready, gently open your eyes and take a moment to thank yourself for this practice of learning to guide awareness.