Welcome to a 10 minute meditation of a 10 day,
10 minute a day meditation.
This is day 8 and focused on those at the computer or in an office all day.
Take a break to relax and focus the mind with a simple guided meditation.
Have you been sitting at your desk all day and on Zoom calls and meetings and online?
Well join me and try this 10 minute meditation for office workers or home office workers,
But it's also for everyone at any time of day to get clear,
To focus.
So begin by sitting tall.
You can sit in a chair or like I am,
Cross legged in what's called the easy pose.
You may want to sit on a cushion on the floor to help you sit a little bit taller.
We'll close the eyes and take some slow deep breaths in and out through the nose.
If you were at a computer all day,
Let the eyes close now and let the mind focus inward instead of looking at a screen.
As you deepen the breath in and out through the nose,
Start to adjust your physical body so that you're comfortable.
Although if you're sick or ill,
You can lay down,
To practice meditation optimally is best in my humble experience when sitting tall so that you can stay slightly alert.
If you're laying down,
That might be a relaxation technique,
But you may be more likely to fall asleep.
So find a posture where you can feel alert,
Yet focused.
With eyes closed,
Notice your feet and legs and let them relax.
Notice your hands and arms,
Let them relax.
Notice the back,
The shoulders and the neck,
Let it relax.
You may want to lift your shoulders to the ears,
Inhale,
Shrug,
Exhale,
Drop,
Or even roll the shoulders a few times if there's tensions from the desk posture.
And when you find your shoulders relaxing,
Start to relax the jaw.
You may want to fake a yawn and then relax the jaw with eyes closed.
Soften the muscles above the eyebrows and forehead,
Relaxing the face.
Relax the stomach.
Any tensions you're holding of the busyness of the day.
For the rest of the meditation,
We're just going to focus on breath with eyes closed,
Breathing in through the nose and out through the nose.
As you focus on breath,
Just allow thoughts to come and go,
Almost like subtitles on a movie screen or clouds floating by.
A thought may arise,
Then it will fall away and a new thought may come in.
Instead of trying to stop your thoughts,
Like many people think meditation is,
Try to just focus on one point,
In this case the breath.
Continue to do that.
It sometimes takes a few minutes for the thoughts to settle.
Even if the thoughts continue and the mind is busy,
There's still many benefits you can receive to the nervous system,
The mind,
And even the body,
Just by focusing or doing your best.
If it helps,
You can repeat silently.
I breathe in as you inhale,
I breathe out as you exhale.
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