Begin in a comfortable seated position.
It can be any seated position with the intention of maintaining a straight spine.
So you can come down onto the earth or sit at your desk wherever you feel you won't be disturbed for the next 10 minutes.
Facing the hands on the thighs with your palms facing up,
Shrug the shoulders up to the ears,
Then plug the arm bones back and drop the shoulders away from the ears.
Begin to gently look down and eventually feel the eyes softly shut.
Bring your awareness to your breath.
Notice if it is short,
Shallow,
And fast,
Or maybe long,
Deep,
And slow.
Whichever is your experience in this moment,
Accept it.
Bring your awareness now to the simple intention for your practice,
To finish with love towards yourself.
Meditation does not always mean the act of emptying the mind,
But rather taking the time,
Whether it be two minutes or an hour,
To sit and be with yourself.
To allow whatever occurs to happen naturally.
Begin to give thanks to yourself for taking this time,
Regardless of what happens during the practice.
Bringing your hands to the belly,
Just under the belly button.
Feel the belly rise as you inhale,
And fall as you exhale.
Take three deep breaths like this,
And notice the sensation it brings to the hands.
Now moving the left palm to the heart center,
And the right remaining on the belly.
Notice the connection between these two energy centers.
Without judgment,
Accept this is how my heart feels in this moment.
Taking a few deep breaths here.
Begin to shift your awareness to the nostrils.
Feeling the cool air enter the body,
And the warm air leaving the body.
Gently placing the hands back onto the thighs,
Palms facing up as you inhale.
The exhale pushes all of the air out of the lungs.
Holding here for three,
Two,
One.
Inhaling for three,
Two,
One.
Hold three,
Two,
One.
Exhale,
Three,
Two,
One.
Hold three,
Two,
One.
Continue this cycle for five rounds at your own pace.
Bringing your awareness back to the root chakra,
Which lies right at the base of the tailbone.
Imagine a golden shimmery ball of light radiating from this point.
With the breath,
Begin to send this light up the spine,
And allow it to circle around the heart center.
Feeling the warm sensation it brings to the body.
As you exhale,
Allow the light to fall back down to the root.
Circling there for just a moment.
The inhale sends this light back up the spine,
Past the heart,
And through the head.
Allowing it to spew out of the crown of the head,
Overflowing and pouring back down the body.
Past the forehead,
Down the neck,
The shoulders,
The arms,
Down to the palms.
Notice how this feels in the palms of the hands.
Is it warm,
Cool,
Tingling?
Inhale.
Exhale.
Inhale.
Exhale.
Begin to deepen the breath,
Bringing gentle movements into the fingers,
Touching all ten fingers with the thumbs.
Circling out the wrists.
Take a deep inhale,
Filling the lungs,
And holding at the top for just a moment.
Open the mouth and exhale,
Sighing out the air.
Take a moment to send gratitude to yourself for your practice.
Coming back to our intention,
To finish with love.
In your own time,
Gently blink the eyes open.
Bring your awareness back into the room.
Carry this peace with you throughout the rest of your day.
Thank you for sharing your practice with me.
Namaste.
