Hi and welcome to this 10 minute breathing meditation.
This 10 minute meditation we're just going to take some time out of your day or to start your day in the right way with just using your breath as a way to anchor yourself into the present moment and to be here right now.
So what I'd like you to do is find a comfortable position or posture that you're going to spend the next 10 minutes meditating in and maybe just make a commitment to yourself to sit still for the 10 minutes without moving your body.
Maybe see if you can spend the next 10 minutes in quiet still contemplation.
I also want you to make a commitment to just gently coming back to your breath whenever you find that your mind has gone off and been caught in a thought or a dream or worry.
Just make this commitment now that when that happens that you won't feel angry or frustrated that you'll come back to your breath with a sense of kindness and compassion and continue spending time with yourself from the breath.
The third commitment to make to yourself during this meditation is just to come to this meditation with a sense of openness and with no expectations.
There's no need to force anything in meditation.
There's no need to be a certain way or imagine it to go a certain way.
Just try to experience and commit to allowing the meditation to unfold as it does.
So now just take that comfortable posture and position.
Make sure that you're seated or laying down or sat in such a way that you can maintain stillness for the next 10 minutes or so.
I just want you now to take a deep breath in through your nose,
Close your eyes and take a nice long out breath through your mouth.
I just want you to do that one more time.
A nice long in breath through your nose and a longer out breath through your mouth.
And on that second out breath,
Just notice what releases for you.
And just feel that wave of slight relaxation and heaviness as you let go of that second out breath.
Let's just take a moment to be with that relaxation.
Now just bring your awareness to your breathing.
There's no need to have a tight focus on your breathing.
No need to really have your awareness like a laser beam.
In fact,
If you can think of your awareness as being as light as a leaf that's maybe floating on a lake and as the leaf floats up and down,
Your awareness moves in and out with your breathing.
So just bring that awareness now to the cycle of your breathing.
Have an awareness of the cool touch of an in breath,
The transition to an out breath and the warm touch of the out breath and then the transition to an in breath.
And notice if you really pay attention to that transition point,
There's not one point where your body isn't breathing.
And if your mind goes off somewhere to a memory,
A thought or a dream and that's okay,
Just with that sense of kindness and compassion that you committed to at the start of this meditation,
Bring your awareness back to your breathing.
Be aware of that in breath,
Filling your lungs,
Expanding you out.
Be aware of that transition to an out breath and be aware of that out breath,
Letting you relax and release all the tension and feeling yourself just relaxing slightly more just before that transition again to an in breath and filling your lungs all the way again,
Feeling the air come through your nose down into your lungs,
Down into your diaphragm and then releasing all the way out again before that next transition.
Again,
Just ask yourself the question,
Where's my mind right now?
Am I with my breathing or am I outside of my breathing?
And if you're outside of your breathing,
Just come back with a sense of kindness and compassion to your breath.
There's no need to expect a particular feeling or sensation or experience while meditating,
Just allow the moment to unfold as it wants to.
Allow any emotions or thoughts to be here.
Don't try to resist or change your experience,
Just keep a light awareness on your breathing and the cycle of your breathing.
And if your mind has gone off somewhere to a memory,
A thought or a dream,
Then that's okay.
Just notice that because in that moment of noticing,
You're a hundred percent mindful.
And so just bring your awareness and your attention gently,
Kindly and compassionately back to your breathing.
And now what I want you to do is just bring your awareness and your attention to your presence sat on the seat.
Just feel your weight on your seat,
Feel the contact with whatever you're sitting on.
Maybe become aware of the air and your clothes touching your skin.
Become aware of the sounds you can hear in your environment.
And maybe become aware now of the light behind your eyelids.
Just become aware of everything that you can within your experience right now.
Your emotions,
The sounds,
The sensations and feelings and your presence here right now in this moment.
And whenever you're ready,
You can open your eyes,
Take a nice deep breath in through your nose and a nice long out breath through your mouth and come back to the room.
Thank you.
