Welcome to this 10-minute mindfulness meditation.
Find a quiet place where you can sit comfortably.
You can sit on a chair with your feet flat on the floor or cross-legged on a cushion.
Rest your hands on your lap or knees.
When you're ready gently close your eyes.
Take a deep breath in through your nose,
Feeling your lungs completely.
Hold it for a moment.
Then slowly exhale through your mouth.
Now repeat this a few times allowing each breath to calm your mind and relax your body.
Now let your breath return to its natural rhythm.
Bring your attention to the top of your head.
Notice any sensations there.
Slowly move your attention down to your forehead,
Your eyes,
Your cheeks and your jaw.
If you notice any tension,
Gently allow it to release.
Continue scanning down your neck and shoulders.
Let your shoulders drop and relax.
Move your attention down your arms all the way to your fingertips.
Feel the weight of your hands resting in your lap.
Now bring your focus to your chest and abdomen.
Notice the rise and fall with each breath.
Continue down to your hips,
Thighs,
Knees and finally your feet.
Feel the contact your feet make with the floor.
Now focus your attention on your breath.
Notice the sensation of the breath as it enters and leaves your nostrils.
Feel the coolness of the inhale and the warmth of the exhale.
If your mind starts to wander,
Gently bring your attention back to your breath.
There's no need to control your breathing,
Simply observe it.
Begin to expand your awareness to include the sensations in your body as you breathe.
Notice the gentle rise and fall of your chest and abdomen.
If any thoughts,
Feelings or sensations arise,
Acknowledge them without judgement,
Then let them go.
Returning your focus to your breath,
Take a moment to feel gratitude for taking this moment to be with you.
Appreciate the calm and stillness you have created.
Reflect on how you feel right now.
Observing any sense of peace or relaxation.
When you're ready,
Start to bring your awareness back to your surroundings.
Wiggle your fingers and toes.
Gently roll your shoulders,
Take a deep breath in and as you exhale,
Slowly open your eyes.
Take a moment to notice how you feel before you continue with your day.
Thank you for joining me in this mindfulness meditation.
