Welcome to your 10-minute meditation.
Today we're going to practice being in the present moment and as we close our eyes,
We've already begun.
Being in the present moment can feel challenging,
Especially when our thoughts and feelings are telling us to replay the past or to worry about the future.
But with a little practice,
We can learn to be more present.
And right from the start,
We begin to enjoy the benefits of a little more peace,
A little more calm and a little more confidence.
As we settle into these 10 minutes of peace and quiet,
We're going to keep it nice and simple.
Take a deep breath in and as you breathe out,
Relax your shoulders.
And then just notice yourself sitting here.
Notice and feel what you're sitting on.
And relax your body.
And relax your jaw.
Be nice and still.
And then begin to tune into your breath.
Notice when you're breathing in.
And notice when you're breathing out.
If it's tricky to notice you're breathing,
Then just breathe in and breathe out a little more strongly.
Notice each breath as it flows in.
And notice each breath as it flows out.
Where do you feel your breath most clearly?
Maybe your belly or your chest rising and falling.
Or maybe you feel it more clearly in your nose.
Just continue to notice your breath.
Throughout this meditation,
You're free to keep coming back to the breath to help anchor you to this present moment.
And then bring your attention to any sensations you can feel in your body.
Comfortable or uncomfortable.
Just notice and acknowledge any sensations you can feel.
Don't try to change them or put too much importance on them.
Notice whatever you're feeling and just let it be there.
And of course,
As we sit here,
Thoughts may come into your mind.
And those thoughts will often try to pull you away from the present moment.
And that's perfectly okay,
That's very normal.
But each time you notice that your mind has wandered away,
Just gently smile at it.
And then simply bring your attention back to the breath.
And to the body.
And to whatever you're feeling here and now.
Notice the breath flowing in.
And the breath flowing out.
Be very present.
Be very aware.
Nice and easy.
Maybe you can also hear some sounds while you're sitting here.
Nearby or in the distance.
That's okay.
Just notice those sounds as they are.
Your breath flows in.
And your breath flows out.
You are here in this moment.
And in this moment you have everything you need.
In this moment everything is just the way it is.
And in this moment there is peace.
Let's just sit quietly for a little while longer.
Take a nice deep breath in.
And then let it all go.
And you can blink your eyes open.
Thank you for joining me for this 10-minute meditation.
As I leave you now,
I'm sending you peace.
I'm sending you love.
I'm sending you peace.
And I'm sending you happiness for the rest of your day.
