So this easygoing meditation is just time for you to relax and let go of all the stuff going on in your life,
Even if just for a little bit.
There's nothing that you need to be doing,
Or you don't need to be cultivating a certain mind state.
It's just ten minutes in your day where you can let go and enjoy a sense of relaxation and peace.
So make yourself really comfortable,
Sitting up,
Lying down,
It's up to you,
As long as you're comfortable and your body can relax.
Gently close your eyes,
Slowly arriving here into the present moment.
To begin,
Let's do some nice,
Easy,
Slow,
Deep breaths together of four seconds in breath and four seconds out breath.
I'll count them for you,
So all you need to do is relax and see if you can be aware of the breath as you breathe in and out.
So breathing in slowly,
1,
2,
3,
4,
And breathing out,
1,
2,
3,
4.
Breathing in,
1,
2,
3,
4,
And breathing out,
2,
3,
4.
One more time,
In,
2,
3,
4,
And out,
2,
3,
4.
And then just breathe naturally,
And begin to notice how the breath feels in your body.
So notice the sensations of how the air comes in and out of your nostrils and your throat.
Maybe feeling the temperature of the air as it comes in and out.
Letting yourself be curious of what you notice,
And letting whatever you notice just be as it is.
There's no need to change anything or get caught in reflections about anything.
We're just noticing.
And if you find your mind drifting off,
Thinking about other things,
That's okay.
It's a natural part of the process.
Just soften around the thought,
Leave it to be as it is,
And gently bring your awareness back to notice the sensations of the breath again.
And now becoming aware of the quality of the out-breath,
Noticing how when you breathe out,
Your body seems to release and relax a little.
So let yourself really follow that natural rhythm.
Each time you breathe out,
Let your body deeply relax,
Allowing that rhythm to soothe and comfort you,
And gradually,
Breath by breath,
Letting yourself deeply relax.
You are safe and you are loved.
See if you can just allow yourself to enjoy relaxing the body.
If you notice any tension anywhere in the body,
Let that gently soften and relax.
Letting your whole body deeply relax again,
And kind of sink or melt down,
Taking your awareness down to the sense of ground,
Which might be a cushion,
Chair,
Or a bed,
It doesn't matter,
But begin to notice how that feels.
Can you feel all the parts where your body comes into contact with that sense of ground?
And notice the sensations of where they meet.
Notice how that surface supporting you seems to push up from below you,
How it really supports your whole body,
How it almost holds you with steadiness and calm,
And also maybe noticing the feeling of the weight of your body resting down into that ground.
And as you breathe,
Especially with the out-breath,
Allowing your body to relax deeply into that ground holding you,
Again,
If your mind seems to drift off or be distracted,
Just gently and compassionately bring your awareness back to notice your breath,
Notice the feeling of your body,
And let your body deeply relax into the supportive ground,
Resting,
Relaxing,
Held by the steadiness of the ground,
Supported by the breath,
Being present with anything that arises.
You might notice sensations in the body,
Or thoughts or feelings coming up and moving through.
Whatever you notice,
Just give it space to be there,
Space to arise,
Move through,
And dissolve away on its own.
You don't need to hold on to anything.
You don't need to stop anything.
Just resting and being.
Allowing yourself to notice anything pleasant or good,
No matter how small,
And let yourself enjoy that.
As we gradually come towards the end of the meditation,
Feel free to keep resting deeply,
Or feel free to slowly begin to move your body,
Stretch,
Or whatever feels good and satisfying for you.
And whenever you're ready,
You can slowly begin to open your eyes,
Sending you much love for your day forward.
