Hi and welcome to this 10-minute meditation for beginners My name is Rishi and I'll be guiding you through this practice today Meditation is a practice that allows us to achieve a state of deep physical and mental relaxation and heightened awareness This can be helpful in reducing anxiety,
Improving concentration,
Fostering emotional stability and promoting a sense of inner peace and contentment So I invite you now to find a comfortable position where you can sit upright and where you will not be disturbed for the next 10 minutes Bring your body into that position,
Upright through the spine but not forced or uncomfortable Relax the hands,
Relax the shoulders,
Chin parallel to the floor and eyes closed if that's comfortable for you And let us begin Start by taking a deep breath in through the nose,
Filling the lungs nicely And breathing out slowly through the nose or mouth,
Slowing down the exhalation And then another deep breath in through the nose,
Breathing out slowly through the nose or mouth And one more time,
Deep breath in through the nose,
Breathing out slowly And then allowing your breath to settle back into a comfortable and natural rhythm And you can simply observe the sensations of the breath coming and going through the nostrils Feel the cooler breath coming in and the slightly warmer breath leaving Not trying to regulate or control the breath,
Simply watching as it comes and goes And if your mind wanders,
Notice when that's happened and come back quite simply to watching the breath And we're not trying to control our thoughts,
We're not trying to suppress or stop the thoughts in any way They can continue to bubble up,
But we keep our focus on the breath And now shifting your focus from the breath to the body,
Beginning with the feet Take all of your attention down into the feet And notice if you can feel any sensations in the feet,
In the toes,
The arches of the feet Or maybe in the heels Noticing the ankles and the lower legs,
Calf muscles and shins Noticing the knees,
Kneecaps and back of the knees Noticing the upper legs,
The thighs,
Right the way up to the hip joints Noticing the glutes,
Pubic bone,
Abdomen and the lower back Scanning this region of the lower torso for any observable sensation And if you feel nothing there,
That's fine too See if you can feel your heart in the chest Scan this part of the body for any sign of sensation And then become aware of your upper back And right the way up into the shoulders Feeling the upper arms,
Elbows and down into the forearms Aware of the wrists,
The palms and the back of the hands The thumbs and all the fingers,
Right down to the fingertips And then becoming aware of the neck,
The front of the throat and the back of the neck Beginning to notice the chin and jaw,
The lips and back to the nose and the flow of breath Noticing the closed eyes and any sensation at the forehead Aware of the back of the head and aware of the crown at the top of the head And then see if you can get a sense of your whole body from head to toe Completely aware of your whole body And if you notice any aches or pain,
Any discomfort somewhere in the body Take all of your attention to that place now And just feeling that sensation as clearly as you can Not trying to change anything Simply observing and feeling with all of your attention And loving awareness And now shifting your attention back to the breath at the nostrils Observing the natural flow of the breath Feel the inhalation and the exhalation And just noticing how you feel as a whole after this 10 minutes of meditation Is the mind calm and settled or is it still restless,
Wandering?
Whatever the case is fine And start to become aware of the rest of the body Fingers and toes And you can take a deeper breath in And breathing out,
Wiggling fingers and toes Another deep breath in Breathing out,
Stretching the arms and the legs And when you're ready,
Slowly opening your eyes and coming back Thank you for joining me for this 10 minute meditation Come back and practice every day if you like And slowly start to see the benefits of meditation in your life Thank you
