Hello and welcome to this guided daily 10-minute meditation.
This meditation is intended to support you in a daily practice of tuning in for 10 minutes so that you can eventually put away the headphones,
Not need this meditation,
Not need this guiding voice and just guide yourself.
But for now,
You can use this recording to help you tune into a daily meditation practice.
Find yourself sitting comfortably,
Maybe using a cushion or a pillow or a folded blanket underneath your hips,
Or sitting comfortably on a chair,
Feet are rooted on the ground.
Inhale to elongate the spine,
Tilt the pelvis forward,
Open the heart.
Good.
Feeling yourself settling in.
To begin,
We breathe in.
And exhale all the oxygen out of the body.
Become totally empty,
Empty,
Empty.
Hold it at the bottom before you breathe in again.
And when you're ready,
You can slowly,
Slowly breathe into the very,
Very top of the breath.
Breathing to the very,
Very top,
Top,
Top,
Opening the lungs.
Sipping in a little bit more air,
Feeling how it feels to be so full.
Good.
Let's do that for two more rounds.
Slowly,
Slowly exhale all the way out.
Hold it at the bottom.
When you're ready,
You can inhale through the nose,
Nice and slow,
Coming to the very top of the breath.
Filling up as much as you can,
Expanding the bronchials of the lungs,
Opening the chest,
Opening the heart,
Letting the spine feel tall.
When you're ready,
You can very slowly exhale all the way out.
Holding the breath at the very bottom here.
You got this.
Hold it just a second longer than you did before.
And when you're ready,
You can take that final big breath into the very,
Very top,
Filling up as deep as you can,
Feeling how it feels to be so full,
Holding the breath and sipping in a little bit more air,
And relaxing into your breath.
Let it return to its regular pace,
Let yourself relax into your body,
Keeping the spine straight,
Keeping the heart open,
Shoulders are relaxed,
Hands are resting in the lap.
Big breath in and out.
Settling into your body and observing,
What's it like to be you today?
What is it like to be you?
Breathing in and observe.
How does your body feel?
How does your energy feel?
Where is your mind?
If it's wandered off,
That's okay.
Bring it back.
We are meditating.
We're breathing in and out,
And we're observing what it's like to be in our existence today.
Letting the breath rise and fall ever so effortlessly in and out,
In and out.
With each exhale,
Feeling yourself settling into a little bit more stillness,
Observing what it's like to be you.
Settling into the bottoms of the feet,
The toes,
The ankles,
The shins and the calves,
Relax.
Relax the knees,
The thighs,
And the hips.
Prepare to breathe.
Relax the belly and the lower back,
The ribcage,
The lungs.
Feel the heartbeat as you breathe in.
Feel that relaxation spiral up the spinal cord,
Across the clavicles,
Across the shoulder blades,
Down the arms and to the elbows,
The forearms,
The wrists,
The palms to the fingertips,
Relax.
Breathing in.
Relaxing into the throat and the neck,
The jaw,
The teeth and the tongue,
The cheeks,
The ears,
The eyes relax,
The forehead relaxes,
And every hair on your head relaxes as you breathe in and come back to the present moment.
Here we are,
Observing what it's like to be you,
Allowing the muscles to simply hang from the bones and noticing if there's anywhere that we're still holding tension or tightness and see if you can just breathe in,
Release a little,
Relax a little more.
It's okay if the mind wanders around,
Just bring it back,
We're breathing in and out.
Simply letting yourself settle into this deep space,
Allowing whatever is to arise as long as we keep breathing in and out.
Stay with me there.
Observing what it's like to be you,
Breathing in and out.
What are the thoughts that arise?
What are the feelings?
What are the sensations that you experience?
Breathing in,
Letting go.
Deepening the breath,
Deepening the breath,
Deepening the breath.
Good,
Breaking off,
Open your eyes if they were closed,
Come back,
Look around your space.
Here you are 10 minutes later,
Awake,
Refreshed.
Bright,
Clear,
Go bring this beautiful energy into your day and we'll see you again to do this again tomorrow.
I love you very much.
