Hello my name is Megan,
I'm going to take you through a 10 minute meditation to help you get centred for the task ahead or for your day ahead or to just bring a quiet moment to your day.
Just a reminder to silence your phone or any devices around you and then just taking a moment to get yourself really comfortable in your chair,
Feeling your back supported and then whenever you're ready the invitation is to gently close down your eyes,
Allowing yourself to fully arrive in your space.
Just drawing inwards,
Noticing how you're feeling today,
Just accepting any thoughts or feelings as they are and as best as possible making space for them,
Letting go of any expectations,
There's nothing to be achieved here,
Just allowing yourself to be here in this present moment.
Beginning now by taking in a deep breath,
Directing it down into your belly,
Now that you feel your belly rising on the inhale and then as you exhale just feeling your belly fall,
Just allowing yourself to sink deeper and deeper into your chair and then in your own time just continuing to take these deep breaths,
Belly rising on the inhale and falling on the exhale and just releasing any tension that you feel in your body as you exhale,
Releasing the tension in your head and then on your next exhale just releasing any tension in your neck and shoulders and then in your back,
In your chest and finally releasing any tension in your belly and then taking in one last deep breath,
Imagining you are scooping up all the tension left in your body and just releasing it with one big outward breath and then returning your breath to its natural easy rhythm,
I invite you to just rest your awareness on the sensation of your breath as it enters and leaves your body,
Just feeling the air flowing in and out of your nostrils and feeling the rise and fall of your belly,
Just resting your awareness where you most feel the sensation of the breath and then just observing your breath without controlling it in any way and then whenever you happen to realize that your mind has drifted away from the breath,
Maybe onto thoughts or physical sensations in your body or sounds,
This is all very normal,
You are just gently returning your awareness to rest on the sensation of your breath again without any judgment or concern,
You will notice thoughts arising whenever you happen to realize that your mind has wandered away to these thoughts,
Just gently returning your awareness to rest on your breath,
Just feeling the breath entering and leaving the body.
I invite you now to gradually begin to deepen your breath,
Just taking in some deeper breaths,
As you become aware of your body,
Sitting on the chair,
Noticing your feet resting on the ground and just becoming aware of your surroundings once more,
And then on gradually bring some movement back into your body,
Just taking a moment to notice how you are feeling,
Just noticing how you are feeling inside of your body,
Inside of your mind and if you are feeling a little more calm,
A little more peaceful,
I invite you to simply set your intentions,
Carry these feelings with you for the rest of the day.
Whenever you're ready,
There's no rush,
Gently open your eyes.
Thank you for sharing this mini meditation with me today.
