Hello and welcome from Headlines and this is a 10-minute meditation session for you.
So please start on the five minute session and then when you're feeling comfortable and at ease,
Try this 10-minute session once or twice a day.
The best time is in the morning just after you've woken up and in the evening at sunset.
So again,
Just sit in your chair,
Get yourself comfortable with your feet on the ground,
Your back straight and your head on top of your shoulders,
Noticing how you're feeling.
First of all physically in your body,
Just scanning yourself,
Noticing points of tension in the back of your neck,
In your buttock area,
Your feet,
Your face and definitely normally in your jaw,
Relaxing your jaw,
Letting your dips part very slightly,
Breathing in and out through our noses.
And then just being aware how we are emotionally.
Are we feeling stressed,
Rushed,
Pushed in time,
Anxious,
Happy,
Expectant?
Just notice your emotions and your thoughts.
Are they running quickly or is there space between one thought and the next?
Is there one thought which is recurring and seems to dominate all of the others?
Well for now we just accept all of that and allow our eyes to close as we turn our attention inwards.
We're just breathing,
We're just allowing this in us which everything is projected on to.
We call that awareness.
And it's sometimes useful just to focus in the space between our eyebrows.
And breathing.
The out breath being slightly longer than the in breath.
Perhaps breathing in for four,
Holding the breath,
And then breathing out for six.
Just gently regulating our breath,
Allowing it to settle.
Nowhere to go,
Nothing to do.
Every time our mind wanders,
Just bring it back to the breath.
Whenever anything disturbs us,
We just notice that.
Perhaps just labeling it thought,
Noise,
Telephone,
Whatever,
And then let it go,
Coming back to the breath.
You may become aware of an insight.
And it will always be some kind instruction,
If it's a judgement.
And we just let it go as another thought.
So a judgement is like,
I should do this,
I mustn't do that,
This is a bad idea,
Or this is a good idea.
Just resting for another minute or so in the silence,
Enjoying this deeper relaxation.
It's like diving deeper into the ocean,
And we don't notice so much the waves on the surface.
We dive deeper into the stillness,
Knowing that we will return to the waves.
They're still going on,
But our focus is deeper inside.
So now we can gently flutter open our eyelids,
And just perhaps be aware of more presence,
More of our presence in the room,
As if we've sucked ourselves in more alignment,
More feelings at one,
Not so dissipated.
And just take that with you during the day,
And when we get more fractured,
Just remember this feeling that we have with us always.
Thank you so much from Headlines.
