So I want you to just find yourself a nice,
Comfortable place.
Somewhere quiet and free from distraction.
We're going to be doing a simple 10 minute breath meditation.
I'll keep track of the time.
And ideally you'll sit relatively still in an alert posture.
You can keep your eyes closed.
And it is okay to open your eyes and close them again throughout the practice.
And if at any time you feel you need to shift position,
You can do so mindfully and with awareness.
Before we start,
Just please shut off your cell phone just for these next 10 minutes.
So that you can take this time for yourself away from your busy world.
And just before we begin,
I just want to remind you that it's completely okay to have thoughts during meditation.
The very act of meditation is noticing that the thoughts are there.
Having a non-judgmental response towards it.
And returning back to an anchor point.
Which in this case will be your breath.
You don't need to try too hard in meditation.
Just let go of expectations.
Be kind to yourself through the process.
And stick with it.
Even if you find yourself getting bored or restless.
Or full of thoughts.
Just return to the present moment and back to the breath.
Okay,
Let's begin.
So just closing the eyes,
Giving yourself three long,
Slow,
Deep breaths through the nose.
Just really taking your time here.
Letting your breath slowly return to its natural rhythm and depth.
When you've completed those deep breaths.
Just come to the attention of that natural breath.
And I'll invite the bell.
Just noticing any sounds that you may hear in the environment around you.
Just welcoming them.
And returning back to the breath.
Just really starting to notice and feel how the body is right now.
Does it feel heavy?
Light?
Feeling the air passing through the nostrils between the inhales and the exhales.
You're more than welcome to place your hands on your lap.
Pacing down if you wish to feel more grounded.
Or you can have them up and open.
Whatever feels right in this moment.
And if you notice yourself going down a thought trail.
Just slowly and gently bring yourself back to the breath.
Just having a non-judgmental awareness of your body,
Your breath.
Just accepting things as they are right now in this moment.
We spend so much of our time doing and going and moving that we forget to just be.
That everything that we're really searching for can be found within ourselves.
At any moment.
Continuing to breathe.
Inhaling and exhaling through your nose.
Just allowing it to be natural without controlling it in any way.
And just noticing.
Just being an observer of your breath.
Using that as an anchor point.
And just continue this now.
I'm going to give you a few moments of complete silence without my voice.
And I want you to just take that time to gently focus on your breath and its natural rhythm.
And when you notice yourself having thoughts,
Just gently return back.
I'll keep track of the time and I'll bring you back when the moment's right.
So keeping your eyes closed for a few more moments.
Just want you to take notice of how you feel right now.
Eventually you can begin to take some deeper breaths.
Wiggling the fingers and toes.
Just slowly coming back into the space around you.
And I want to do this nice and slow.
When you're ready,
You can gently open your eyes.
And just taking the time to integrate with your experience.
And knowing that you can come back to this mindful space at any time.
Have a wonderful day.
Thank you.
