Welcome to a 10 minute mindfulness session.
Sit comfortably on the chair,
Your back straight.
Take a deep breath through your nostrils.
Inhale deeply and exhale.
Bring your attention to your breath.
Feel the sensation above your lip.
As you gently breathe in and breathe out.
You may notice thoughts and feelings arising and falling.
Acknowledge them.
There is no need to change anything.
Just acknowledge and bring your attention back to your breath.
Feel the sensation of your breath above your lip.
Or the sensation of the air flowing through your nostrils.
Just be mindful and be present with your sensations and feelings.
Again,
If you notice any thoughts and emotions arising,
Just acknowledge them.
And gently bring your attention back to your breath.
There is no need to change anything here.
No need to stop thinking or think positive or different thoughts.
This is a time to just acknowledge whatever you are experiencing.
And gently,
Gently bringing your attention back to your breath.
Breathe naturally.
Notice any tension anywhere in your body.
Just bring your attention to that.
And gently bring your attention back to your breath.
You may hear sounds.
Or you may feel distractions around you.
That's okay.
Just notice them and gently bring your attention back to your breath.
Continue breathing naturally.
And continue paying attention to your breath above your lip.
And the sensation of your breath on your skin.
Just about there.
You may like to take a deep breath right now.
Deep breath into your abdomen and exhale slowly through your nostrils.
Again,
You may notice some thoughts or emotions arising.
Just pay attention to them with gentle kindness.
No need to push them away.
No need to fight them.
Just acknowledge them.
And let them go.
Bringing your attention gently to your breath.
Continue this practice of acknowledging any thoughts or emotions arising.
And gently,
Gently bring your attention back to your breath.
Now gently bring your attention to your heart.
Feel the warmth emanating from the center of your heart.
Feel that glow growing and expanding and filling your heart.
And growing even larger,
Filling the surroundings,
Your chest area.
And growing larger still,
Filling your whole body,
Your abdomen.
And slowly moving towards your extremities,
Your arms and legs.
Your lower part of the body,
Into your hands and feet.
Feel that warm glow.
Feel that compassion and gentleness filling you up completely.
In every atom of your body,
Every speck of your being.
Feel that loving kindness.
Now feel that growing beyond your parameter.
Growing into your environment,
Into your surroundings.
Filling the room with love and compassion,
Kindness and gentleness.
And feel that growing even larger,
Expanding outside your immediate premise.
Growing into your neighborhood,
Filling the whole neighborhood with this gentle,
Glowing kindness.
Now feel that gentle kindness filling others in your environment.
Maybe your family,
Friends,
Your neighbors.
Feel that it's growing and growing and filling the whole suburb that you live in.
Growing still and filling the city with this gentle kindness,
This gentle warmth.
And growing and expanding and expanding through your environment.
Growing even further to fill out your country.
And still growing and filling the whole entire world with this gentle kindness.
As you do this,
You wish wellness and happiness and well-being for all creatures,
No matter how big or small.
And feel gentle kindness towards all of existence,
Known and unknown,
This warm,
Gentle glow,
Expanding through the universe.
Continue breathing and feeling this warmth expanding,
Centered at your heart,
But expanding,
Filling the whole,
Whole world.
Now take a deep breath and bring your attention to your breath again.
And feel that universe is filled with that glow that began in the center of your heart,
But now it fills all things and expands towards all things.
Spanning all time and space.
Feel how connected you are with everything that there is.
Feel how everything is connected.
Feel how everything is really essentially just one,
Just one complete,
Complete thing.
And you are part of this whole,
And the whole is part of you.
Now bring your attention back to your breath and gently,
Gently,
When you feel comfortable opening your eyes.
