Hey,
How are you doing?
If you've been feeling busy or stressed or you just need a moment to pause,
You're in the right place.
Because this ten minutes is for you,
Just for you,
With no pressure,
No expectations.
It's a chance to breathe,
To reset.
And to take a break from the busyness of the day.
So get nice and comfortable.
And feel free to close your eyes if you like.
Let's begin with a few deep breaths.
Take a slow deep breath in through your nose.
And then breathe out through your mouth.
Again,
Breathe in… fill your lungs and breathe out slowly.
Letting everything go.
Now take a few more nice deep breaths just like that.
In your own time.
In your own rhythm.
Each time breathing in deep.
Filling your lungs.
And breathing out long and slow.
Take your time.
Enjoy the feeling of just breathing in.
And breathing out.
Good,
Now just let your breath settle into a natural rhythm.
No need to control it.
Feel the air moving in and out.
Notice the rise and fall of your chest.
Or the gentle movement of your belly.
Nothing to do,
Just be still and notice your breath.
And now bring awareness to your body.
Notice where you are,
How you're sitting or lying down.
Feel the support beneath you.
Bringing your attention to your shoulders.
How do they feel?
Are they holding any tension?
If so on your next exhale.
See if you can allow them to just soften a little bit more.
And now your jaw.
If it feels tight.
Allow it to relax.
You can wiggle it around slightly or even let it hang loose for a moment.
Then move your awareness down through your arms.
All the way down through your wrists and into your hands.
Maybe give your fingers a little stretch or a gentle wiggle.
Notice your legs and your feet.
Feel your connection to the ground supporting you.
Resting with ease.
There's nothing to fix.
Nothing to change.
Just notice yourself.
And allow everything to be.
Just the way it is.
And for the next little while,
Just going to be here.
Just to sit with yourself.
Notice your breathing.
Notice the weight of your body resting here.
And if thoughts pop up,
That's okay.
Because that's what they do.
Then just notice that you're having thoughts.
And gently bring your focus back.
To this moment.
To your breath to your body.
Resting here.
Because you are allowed to pause.
You're allowed to rest.
And in this moment.
Everything is.
Just the way it is.
And in this moment.
You are enough.
Just the way you are.
Now drop any attention on your body,
On your breath.
For a little while longer.
Allow everything to be just the way it is.
And when you're ready.
As gently wiggle your fingers and toes.
Gently blink your eyes open.
Start to bring your awareness back.
To the space around you.
Take one last deep breath in.
And breathe out long and slow.
And carry this sense of ease with you.
And remember you can always pause,
Breathe and reset any time you need.
If you found this 10 minute meditation helpful,
Why not meditate for 10 minutes a day for the next 10 days?
It's a simple way to make pausing and resetting a part of your daily routine.
And I'm sending you peace,
I'm sending you love and I'm sending you happiness for the rest of your day.
