Ting Settling in for a guided 10-minute meditation.
Taking a moment to get comfortable.
Finding yourself in a comfortable position where you're not likely to fall asleep.
Maybe seated in a chair.
Bring your back off the back of the chair.
Feet flat on the floor.
Hands resting comfortably in your lap.
Head and neck supported evenly above your shoulders.
When you're ready,
Bringing your attention to your breath.
Finding your breath wherever it's most comfortable for you.
The nose,
The mouth,
The chest,
Or the abdomen.
Observing your breath there.
Not trying to change your breath in any way.
Just noticing it as it is.
Not judging it as you find it.
Simply observing your breath.
Not judging it as you find it.
Not judging it as you find it.
Not judging it as you find it.
And as your mind wanders,
And it often will,
Notice where your mind is gone.
Has it drifted off into the future?
Into the past?
Have you been thinking about something?
Or noticing a feeling or an emotion in your body or your mind?
Pay attention to where you've gone.
Notice it.
Try not to judge what you've found.
And then when you're ready,
Letting that go.
And returning your attention back to your breath.
And then simply breathing.
And then simply breathing.
And taking a moment to observe your body.
Noticing anywhere in your body where you're feeling relaxation.
The heaviness.
The looseness in the muscles.
Enjoying that.
And then maybe your attention gets drawn to an area where there's tightness or discomfort.
Paying attention to that area.
Gently observing the area and seeing if you can let some of that tension go.
Purposefully repositioning your body a little.
Taking just a moment to offer that area a little bit of support.
And finding some increased comfort and more relaxation.
And once you've done that,
Returning your attention back to your breath and simply breathing.
And as always,
When your attention wanders,
Without judgment,
Without labeling what's happened or where you've gone,
Simply noticing where you've gone.
And then directing your attention back to your breath.
And just breathing.
One last moment.
Noticing any extra tension that may have developed in your body.
Taking a moment to notice where it is.
And then doing whatever you can to gently let it go.
And now,
Gently returning your attention to your breath.
Observing your breath as it is,
Not changing it or judging it in any way.
And now,
Gently returning your attention to your breath.
And now,
Gently returning your attention to your breath.
As these final moments of our 10 minute meditation come to a close,
Listening through to the end of the third bell,
Paying attention to the noise as it descends off into the distance.
And remembering that you can always come back to your breath.
You can find the peace,
Calm,
And relaxation of the present moment.
The first bell.
The second bell.
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