Welcome to this 10 minute mindful meditation.
Let's start by getting comfortable and appreciating the time we've set aside to be here.
So feel rushed and take your time to settle.
If you're sitting in a chair,
Adopt a dignified position so that your back is straight and your feet are flat on the ground.
If you're lying down,
You might like to keep your arms at your side.
Being kind to yourself,
Just acknowledge the way your body is in contact with your surroundings.
Is it a little hot?
Or perhaps a little cold?
What does the fabric of the clothing feel like on your skin?
Maybe turn your attention to any lingering feelings or emotions from your day.
If there are any,
Just acknowledge them without judgement,
Letting them fade and refocusing your attention back on the meditation.
Now slowly,
In your own time,
Just become aware of your breathing.
Just gently notice the rhythm of your breath without changing it.
You might like to focus on the way your breath gently brushes your nostrils on the way in and out of your nose.
Or perhaps you notice the tiny pores at the top and bottom of each breath.
Let your breathing guide you and be your anchor if your thoughts begin to wander,
Gently bringing your attention back when you notice you've drifted.
And if your attention does wander,
That's fine.
Simply take note of the thoughts you have or the emotions that come with them.
You can think of the thoughts as big fluffy clouds passing you by on a beautiful day.
Watch them glide overhead and acknowledge them,
But calmly let your attention return to your breathing when they pass.
Stay with your breathing now and enjoy this moment of stillness that you've given yourself today.
Disappearing,
Disappearing.
You You As your attention returns to my voice Gently refocus on your breathing if your thoughts have drifted Slowly Start to become aware of the room or place you're in and where you are in that room Can you feel your body in contact with the room?
On the chair?
Or the bed?
Gently in your own time start to bring movement back into your body Your fingers and toes Maybe you bring a gentle grateful smile to your face as we slowly bring this meditation to a close And when you are ready take a final deep breath And you can slowly open your eyes Thank you for joining me and I wish you the very best for your night or day ahead
