Welcome.
We will meditate together for 10 minutes.
I will guide you into the practice and then guide you out at the end.
First,
Find a place you can sit quietly where you won't be disturbed.
Sit comfortably with your back straight and with the soles of your feet planted squarely on the floor,
Preferably barefoot.
This creates a connection with the ground and keeps you awake.
You can lie down if you prefer but try not to drift off into sleep and at the same time don't worry if you do.
With your eyes open just become aware of your body.
Any aches,
Any pains or any tension you may feel.
Observe the room that's around you and mentally ask who is seeing right now.
Now close your eyes.
Move your attention to your hearing.
What do you hear?
A clock,
The wind,
Birds tweeting,
Other people.
Now ask yourself mentally who is hearing the sound.
Bring your attention to the way you feel now.
Start to notice your breath as you slowly inhale and exhale.
Let it fill your belly.
Don't force the breath but let it flow comfortably.
If you hear another voice in your head just be aware of the thoughts.
Don't get caught up in them.
Just bring your attention back to your breathing if you do.
Now ask yourself who am I and just let the question sit without an answer.
Be aware of your thoughts and notice they are separate from yourself and you are observing them.
Watch them arrive,
Dance and dissipate and always bring your attention back to your breathing.
We will now add a simple mantra.
Repeat in your head at your own pace.
Ahm,
Ahm.
Try to align it with your in and out breaths.
Ah,
In and Ahm,
Out.
If your mind strays back to the sounds around you or your thoughts or your feelings in your body just notice them and gently come back to your breath and your mantra.
Ahm,
Ahm,
Ahm,
Ahm,
Ahm,
Ahm,
Ahm,
Ahm,
Ahm,
Ahm,
Ahm,
Ahm,
Ahm,
Ahm,
Ahm.
Ahm,
Ahm,
Ahm,
Ahm,
Ahm,
Ahm,
Ahm you you you you you you you you you you you'll be wide awake one coming back into your senses and into your body two liking and loving yourself in every way three lots and lots of energy four feeling positive rejuvenated and renewed and five fully awake and ready to start your day thank you for spending ten minutes with yourself today remember to repeat it every day to strengthen your mind and find greater clarity in your life
