Welcome to this 10-minute breathing meditation.
The goal of this practice is to bring our attention fully into the present moment by focusing on the breath.
During this time you're not trying to control or change your breathing but simply observing it as it is.
If your mind wanders,
And it probably will,
That's okay.
Gently guide your attention back to your breath without any judgment.
This is part of the mindfulness practice.
Let's start by finding a comfortable position either sitting upright with your feet grounded or lying down.
You may like to place a pillow underneath your head and behind your knees if you're lying down.
Allow your spine to be straight but relaxed.
When you're ready gently close your eyes.
Now bring your awareness to your breathing.
Don't force anything,
Just observe how your breath feels as it enters and leaves your body.
Take a moment to notice the sensation of your breath coming in through your nose,
Filling your lungs and then flowing out again.
You might like to place your hands on your stomach if you haven't already done so or place one hand on your chest and the other on your stomach.
This can be comforting and grounding.
Notice any sensations in your body as you breathe in and out.
Notice any lingering tightness in your body.
Is your face relaxed?
Your neck and shoulders?
Your hands?
Is the rhythm of your breath giving you a warm sensation anywhere?
Can you feel the tension melting away and your muscles releasing?
As you continue to breathe naturally,
Notice the rhythm of your breath.
Is it deep or shallow,
Fast or slow?
Without changing it just observe how your body breathes at this moment.
If you find that your mind has wandered or you've become distracted that's completely normal.
When it happens gently guide your attention back to the breath.
Each time you do this you're training your mind to stay in the present.
If you are not feeling as relaxed as you think you should,
Let me remind you there are no shoulds.
There is no right or wrong.
The fact that you are here allowing yourself to practice breathing meditation is a wonderful step in your mindfulness journey and self-care.
Give up expectations and judgments,
Just follow your natural breath.
Allow yourself to let go of a little more tension,
A little more judgment.
Allow the thoughts and sensations to just drift by calmly.
Allow yourself to fully experience each breath.
Notice the cool air entering your body and the warmth as you exhale.
Let yourself be fully immersed in this moment.
Let your feelings be what they are.
Whatever emotions are coming up for you just witness them.
Observe with interest if anything arises from calm to joy to doubt and frustration.
Being mindful can make some thoughts and feelings come to the surface because you're now still.
Let them be.
You are still benefiting from calming your nervous system.
Your thoughts and feelings will come and go.
It's normal.
As we come to the end of this meditation begin to bring your awareness back to the room around you with your eyes still closed.
Allow the sounds that might be around you to come into focus.
Start to feel your body again.
Wriggle your toes,
Shift your shoulders or neck a little.
Take a few more gentle breaths and when you're ready slowly open your eyes.
Before you get up take a moment to reflect on how you feel after this practice.
Remember you can return to this simple breathing exercise anytime you need to reconnect with the present moment.
You can also incorporate this breathing practice into your everyday life.
It's just 10 minutes and yet it can make a significant difference to your physical and mental health.
Congratulations on choosing now to take care of yourself.
Thank you for joining me in mindfulness.
