Become aware of yourself right now. You are sitting on this chair, just now. In this room. In this building. On this patch of land. See that in your mind for a moment. (pause 2 sec) Now go further. You are in this chair, in this room, on this patch of land, in this town. In this country. On this continent. On this beautiful planet …. The planet is spinning on its axis. Imagine that. There is no up or down. Our planet is in space, just floating and spinning around. (pause 3 sec) Earth is in the solar system. With you on it, Earth travels around the sun. Imagine that. (pause 3 sec) The solar system is on the edge of our galaxy, the Milky Way. The Milky Way is in the universe with billions of other galaxies. Imagine that. (pause 3 sec) The expanding universe is getting bigger with every breath you take. You are part of it. Imagine this (pause 6 sec) You are a living universe within a vast universe. You are life within the universe. Imagine this. (pause 4 sec) You are a living dot in the living universe. The life of the unimaginably vast universe is pulsating through you. You are linked to it. How does this make you feel? (pause 6 sec) Take this feeling with you.Gently focus on your feet again. Remember you are sitting on the log. In your mind stand up and walk back to the forest. Focus on your bare feet on the forest floor, feel the cool bed of leaves touching your toes and your heels. (pause 3 sec) Now slowly bring your awareness to this room. Feel your feet on the ground. Feel your roots deep in the ground. As you keep focus on your feet,bring your awareness to this room now fully. Become aware of the chair under your body. Listen for the sounds around you. Bring your mind back to your feet. Where are they? Can you feel them? Gently wiggle your toes. Feel the full sensation of the floor beneath your feet. Slightly press them on the floor. Wiggle your fingers and rub your palms. Move your shoulders. Take a deep breath. When you are ready slowly open your eyes, first looking down then up and up until you are looking straight ahead. Do this in your own time. When your eyes are open give yourself a good stretch if at all possible in silence to give others space to do the same in their own time.