I'm Jen,
And welcome to Get Zen with Jen.
A space for busy minds to feel a little bit calmer.
Today,
I'll be guiding you through a 10-minute meditation.
To allow you to feel grounded.
And bring clarity to the rest of your day.
Inviting you to get into a comfortable position now.
With your back supported,
Your head free from support.
And then whenever you're ready,
Gently closing down your eyes.
And turning your attention inward.
Noticing how you're feeling right now.
Your mind.
Your body.
Thanking yourself for showing up today,
For giving yourself this space and time to meditate.
Inviting you to now tune in to the natural rhythm of your breath.
Or trying to change or control it in any way.
Just simply observing your breath as it is for you right now.
Perhaps noticing if your breath is deep or shallow.
Is it fast or slow?
Perhaps noticing where the inhale begins and ends.
Where the exhale begins and ends.
Not changing anything,
Just simply tuning into the breath.
The natural rhythm as it is right now.
Inviting you to continue observing your breath if you wish.
Or we'll begin today's session with some deep belly breathing.
Inviting you to place one hand on your chest and the other on your belly.
Allowing you to feel the feedback of your breath as you breathe.
Inviting you to take a deep breath in.
Getting your belly rise as you do.
And then gently breathe out,
Feeling your belly full.
And continuing to take these deep belly breaths at your own pace.
Not breathing to the point of discomfort.
Just whatever pace and depth feels comfortable for you right now.
Your chest should remain relatively still during this move.
Simply allowing the breath to breathe in and out through your belly.
Continuing at your own pace now.
During meditation,
Our minds will roam.
As all minds do to thoughts,
Feelings,
Emotions,
This is a completely natural part of the process.
I'm not trying to control or change your thoughts in any way.
Just simply allowing them to be.
Your mind will drift.
Than whenever you happen to realize your mind has wandered.
Simply and effortlessly return to gently resting your awareness back on your anchor.
Which happens to be your breath right now.
Knowing that this process will happen many,
Many times throughout this meditation.
Continuing to take a few more belly breaths at your own pace now.
Inviting you to let go of your breath.
Your hands and arms down by your side.
Now beginning to tune into each one of your senses one by one.
Beginning with noticing what you can hear right now.
Perhaps.
Noises or sounds in the distance.
The sound of people talking.
Bad singing.
Perhaps aeroplanes going overhead.
Maybe the sounds are closer to you.
Noticing the sounds of your breath,
Breathing.
Noticing the sound of your body moving.
Just simply allowing whatever is here to be here right now.
Now tuning in to what you can smell.
Then he smells lingering in the room.
Perhaps from a diffuser,
Maybe from cooking earlier in the day.
Just simply tuning in and noticing whatever is here right now.
Perhaps there are no smells at all,
Just allowing whatever is here to be.
No judgment,
Just simply allow it to be.
You Now with your eyes still closed,
Tuning in to what you can see behind your eyelids.
Perhaps different shapes or shades.
Patches of light.
Or darkness.
Perhaps there's colours seeping in.
Just noticing whatever is here and allowing it to be.
It may not be anything at all,
Just noticing.
Now tuning in to what you can taste.
Are there any flavours lingering from earlier today?
Perhaps from something you've eaten or from your morning coffee.
Just noticing.
There is sweetness.
Bitterness or saltiness.
Noticing any tastes and allowing them to move.
They are right now.
Finally.
Noticing what you can feel Perhaps the feeling of your back against the chair or wall that you're leaning against.
Up to the back of your legs,
Into the ground.
Or noticing your feet.
Against the floor or in your shoes.
Observing how it feels.
Do you feel supported?
You feel light.
Perhaps noticing a feeling of heaviness.
Allowing whatever feelings.
That are there to be just noticing whatever is here for you right now.
Now allowing all of your senses.
That come up.
Noticing them all,
All at once.
Simply allowing them all to effortlessly be as they are right now.
And whenever you're ready.
Simply allowing them to fade into the background.
And allowing yourself to rest for the last few moments.
You may wish to get into a more comfortable position.
Simply rest.
Noticing the effects of the meditation slowly seeping in.
I'll tell you when it's time.
Now inviting you to gently begin deepening your breath.
Perhaps bringing some movement into your fingers and toes and expanding that movement to the rest of your body.
Bringing your awareness to what you can notice in the room and surroundings.
And then whenever you're ready,
Inviting you to gently open your eyes.
Thank you for meditating with me today.
Enjoy the rest of your day.
See you soon.
