Welcome to your 10 minute mindfulness.
You can do this at any time of the day.
Just find a fairly quiet place where you won't have any interruptions.
So just begin by finding a comfortable position.
If you're sitting cross legged,
Ensure your spine is in a fairly upright position,
But with your shoulders and neck relaxed.
If you're sitting up on a chair,
Make sure both your feet are touching the ground.
If you're laying down,
Have your arms down by your sides with your palms facing upwards.
Closing your eyes,
Begin to focus upon your breath.
Feeling the breath flowing in to the body,
Feeling the breath flowing out.
Letting your breath relax you.
And just noticing any sounds,
Any noises around you.
Noticing the temperature around you,
The temperature of your body,
The feeling of your clothing touching your skin,
The feeling of your body against the chair,
Against the ground,
Or whatever is supporting your body.
You're slowly becoming present,
Present with your breath,
Present with your body.
This is your time,
It's all for you and no one else.
Just allow yourself to momentarily disconnect from the outside world,
The external world,
The busyness of life and everything that's happening and bring your awareness within to your inner world.
Just focusing purely upon the breath,
Breathing deeply,
Yet naturally.
Breathing effortlessly,
Just feeling the breath flowing in to the mouth,
Through the throat,
Feeling the lungs,
Feeling the abdomen,
Relaxing your body as you breathe out.
Just slowly releasing any tension from your body and mind as you breathe out.
Releasing any stress or any pressure that may have built up in the body and mind.
Letting each breath in be energising,
Filling your body with vital fresh oxygen.
Letting each breath out be a release,
A letting go,
A relaxation.
Imagine that your mind is like a crystal clear blue sky and any thoughts that come along are just like passing clouds.
You let them come,
You let them go and just float away with no need to hold on.
As if you're watching or observing from a little bit of a distance.
Just allowing any thoughts to come along and then just letting them go without any judgement,
Just with acceptance.
There is no goal here in not trying to achieve anything,
Just being present with your breath,
With what you're feeling here and now.
So begin to deepen your breath now just a little as you breathe in the belly rises,
As you breathe out the belly falls.
Just observing any sensations,
Anything you may be feeling,
If there's any emotions present.
Just accepting whatever you may be feeling in this moment.
Whether you're feeling a lot or feeling very little,
Just knowing that's okay.
You're now becoming more centered,
More grounded within your body.
You're feeling any energy in your heart center and if you wish,
Just choosing to feel love and gratitude for this present moment.
Gratitude for everything that's working well in life,
Everything that's wonderful.
If you like just smiling to yourself or imagining you're smiling on the inside.
This is your beautiful moment of relaxation,
Serenity,
Peace,
Clarity.
Just slowly taking your time,
Come out of your meditation whenever you're ready,
Just opening your eyes.
You are now approaching the rest of your day or evening from this beautiful perspective,
This peaceful and appreciative perspective.
Have a beautiful day or evening.
Thank you.
