It's wonderful that you've chosen to do this ten minute meditation because in just ten minutes you're going to feel a little more grounded,
More relaxed and more ready and able to take on the rest of your day.
Now just get comfortable,
Sit nice and relaxed with your spine relatively straight if you can and then feel free to close your eyes.
And we begin with a few deep breaths.
Breathe in through your nose if you can and breathe out through your mouth.
Breathing in deep,
Filling your lungs and then breathe out with a nice long exhale.
And the trick here is to begin to really lengthen your exhale.
Make the out-breath much longer than the in-breath.
And as you breathe out the body begins to relax.
Take a couple more deep breaths just like that in your own time.
And now just relax your breathing.
You can let it flow naturally.
No need to control it in any way but simply notice when you're breathing in and notice when you're breathing out.
Feel free to place one hand on your belly if that makes it easier to notice when you're breathing in and to notice when you're breathing out.
Or maybe you can feel the breath coming in through your nose and then maybe you can feel the breath coming out of your nose.
The breath flowing naturally.
You notice how it's a little bit cooler on the way in and a little bit warmer on the way out.
While you're doing this if your mind wanders away then that's perfectly okay.
It's just your brain doing brain things and that's perfectly normal.
And each time you notice your mind has wandered just gently bring it back to the breath.
And a little trick you can try here is when you notice you're breathing in you can just think the thought breathing in.
And then when you notice that you're breathing out again you could just think the thought breathing out very quietly in your mind.
Breathing in,
Breathing out,
Your body relaxing a little bit more.
How does your body feel?
Are you aware of any sensations in your body?
Do you feel any comfortable sensations or any uncomfortable sensations?
Just notice how your body's feeling without trying to change it in any way.
Noticing any sensations.
Letting them be just the way they are.
Because when we can mindfully notice the breath,
Notice the sensations we're feeling and just let them be exactly as they are.
It strengthens the mind and it calms the body and the mind.
Maybe you'll pass your attention down through your body from your head all the way down to your toes.
Just a simple mental scan down the body.
Notice whatever you notice and let everything be just the way it is.
And to complete this ten minute meditation I invite you to repeat a few simple positive words after me in your mind or out loud.
Let's begin.
I am here.
I am present.
My breath flows in.
And my breath flows out.
I notice my breath.
And I notice how I am feeling.
I accept everything just the way it is.
All is well.
And I am at peace.
All is well.
And I am at peace.
Just rest here a little while.
Nothing to do.
Just be.
And take a nice deeper breath in.
And then let it all go.
You can wiggle your fingers and toes.
Blink your eyes open.
And I'm sending you peace.
I'm sending you love.
And I'm sending you happiness for the rest of your day.
