Welcome to this quick 10 minute meditation.
The scientifically proven superhuman effects of meditation include improved memory and cognitive function,
Improved empathic intelligence,
Decision making,
And deeper sleep.
All while decreasing anxiety,
Lowering blood pressure,
Strengthening the immune system,
And even slowing down neurodegenerative disease.
In short,
We all need this daily practice in our lives as a respite from the endless activity of modern life.
Make this the foundation of your wellness practice.
Like brushing your teeth,
This should slot into your daily routine.
All you need is 10 minutes.
Ideally use headphones,
Find a quiet place,
And begin by sitting,
Either cross-legged or in a chair.
Sit with a tall spine,
Relaxed but attentive.
Close your eyes and bring one hand to your belly.
Feel the breath moving.
Begin by breathing in through the nose and out through the mouth.
Notice that on the inhales the belly extends,
The breath rises into the chest,
And on the exhale the belly draws in and the chest falls.
Then begin to breathe in through the nose and out through the nose,
Adding a little pause at the top of the breath and a little pause at the bottom.
Inhale,
Pause,
Exhale,
Pause.
Continue allowing the breath to move in this way.
We're going to give the mind a little exercise here.
What we're going to do is just allow the mind to focus on the breath and counting.
We're going to be counting from 15 down to zero and from zero up to 15.
What I'd like you to do is just attach one number with each exhale of the breath.
Beginning with your next inhale,
Exhaling,
Saying silently to yourself,
15,
Inhaling,
Exhaling,
14,
Continuing on your own at your own pace.
Then again I'd like you to think of these as three syllables.
So,
Four syllables,
Two syllables,
Fourİ.
And if the mind wanders,
Just gently bring it back to the last number that you remember.
And if the mind wanders,
Just gently bring it back to the last number that you remember.
And when you reach zero,
Just re-lengthening up through the back of the skull,
Relaxing the shoulders.
And we begin again from zero,
Counting on the exhale to fifteen.
And when you reach zero,
Just re-lengthening up through the back of the skull,
Relaxing the shoulders.
And when you reach zero,
Just re-lengthening up through the back of the skull,
Relaxing the shoulders.
And when you reach zero,
Just re-lengthening up through the back of the skull,
Relaxing the shoulders.
And when you reach zero,
Just re-lengthening up through the back of the skull,
Relaxing the shoulders.
And when you reach fifteen,
Allowing the breath to return to normal,
I want you to imagine now a place that perhaps you've been or perhaps you've wanted to go.
A place somewhere in nature where you've felt connection,
Where you've felt peace.
Take yourself to that place.
It could be the backyard where you grew up,
A beach or a forest.
Take yourself there now.
And I want you to imagine you can feel the breeze.
You can feel the sunshine kissing your skin.
The air is clean.
And you see in front of you a chair.
Imagine yourself floating towards that chair and taking a seat.
And as you take that seat,
Just settling in and allowing the body to become very comfortable,
Is a feeling of complete safety,
Where all the doing of the world can melt away.
Everything you need is here.
So I just want you to allow yourself to sit in this space,
Breath flowing,
The tongue soft in the mouth.
Just allowing your heart to open for all that life is.
And just taking a moment to seal in this stillness and creating a gentle smile,
Knowing that this deep well sits within you and it's available to you at any time.
Thanks for listening.
