Welcome to this super short meditation for beginners.
So go ahead now and get comfortable.
You might like to come to a cross-legged position or maybe a kneeling position,
Or maybe you're sat upright in a chair.
And if you are in a chair,
Just making sure the soles of your feet are firmly rooted into the ground.
Let's take a nice deep inhale now.
And as you exhale,
Allow the eyes to softly close.
And just taking a few moments to arrive into the body.
So a few cues here is finding length through the crown of your head.
So get tall in the spine,
Sit up tall.
And then counter balancing this effort with inviting in softness.
So relax the shoulders,
Allow the arms to be heavy,
Tummy soft.
Relaxing all of the muscles in the face.
And just taking a few moments to settle down.
The body finding stillness.
The mind slowly becoming quiet.
And then simply bringing your attention to your breath.
To the breath at the tip of the nose.
Feeling the cool air as you breathe in.
And the warm air as you breathe out.
And try not to change or control the breath in any way.
Just allow it to effortlessly come and go.
Cool air coming in through the nostrils.
Warm air coming out the nostrils.
And to help us anchor our mind onto something a bit more tangible,
We're just going to add some counting.
So counting to 10.
We're going to inhale and exhale for one.
Inhale and exhale for two.
And then continue the counting at your own pace.
And the end desire is not to necessarily reach 10.
But to just stay with the counting and stay focused.
If you do reach 10,
Bring it back to one and start the process again.
And if your mind has wandered and you've lost count,
That's OK.
That's normal.
Just notice when this happens and bring your attention back.
Starting from one once again.
And then wherever you have got to in your counting,
Gently letting go of the practice.
And just take a moment to orientate your senses,
Noticing how the body feels.
Noticing and remembering what room you are in and just sensing the space around you.
And then when you're ready,
Gently blinking the eyes open to finish your meditation.
