Welcome to Month to Meditate.
Week 2.
Making the commitment to yourself of just 10 minutes of your busy day.
This meditation will run for 10 minutes and the music will run a little longer.
You can sit and take a little more time if you'd like to.
Starting by taking a comfortable position,
Seated in a chair or on a cushion on the floor.
Your spine should be dignified but relaxed,
No straining.
Your hands can be on your lap or your legs.
And if you feel comfortable too,
You might like to gently close your eyes.
And beginning to observe your breath.
Just noticing as you inhale.
Noticing as you exhale.
Not trying to change the breath.
Just noticing it as it is.
Noticing as the cool air enters your nostrils.
It moves down your lungs,
Down into your belly.
And you might like to place a hand on your belly to feel that sense of rising and falling.
Noticing if there's a beautiful pause between the inhale and the exhale.
And acknowledging all you've had to do to make this day a better place.
And acknowledging all you've had to do to get here today.
And knowing that whatever else happens in your day,
You've taken a little time to just be,
To connect with your true self.
And it's a wonderful feeling for the next little while.
You have nothing to do,
There's nowhere else to be.
Nothing.
And deepening your sense of connection to this moment.
Using your senses.
And starting the sound.
What sounds can you hear in the room today?
What smells or fragrances can you observe in the room today?
And see if there are any lingering tastes in your mouth.
There may be none,
That's okay.
And then seeing if you can turn your attention to that space behind your closed eyes.
And what do you notice when you pay attention there?
And tuning in now to the sensation of touch.
What can you feel right now?
Perhaps the air on your face and your hands.
Perhaps sensations of warmth or coolness.
Can you feel the clothes on your back?
Can you feel how the chair or the cushion are supporting your body so effortlessly?
Let go a little deep and a little into that position.
If your feet are on the floor,
Deepening your connection to the earth,
You might like to push your feet into the floor a little.
Noticing how your body feels.
Are there any parts that are standing out for you today?
Whether they're in pain or tense or tight or perhaps energized or relaxed.
Whatever's happening for you right now.
And tune into your head.
Notice how your scalp is feeling.
And then moving all the way through,
Down,
Down,
Down to the toes.
Notice your toenails and the soles of your feet.
And finishing your practice today with a few deep,
Nourishing breaths in your own time.
And noticing how your body and mind feel after a few minutes of quiet.
And knowing you can return to this simple grounding sequence whenever you feel disconnected or overwhelmed through your day.
Well done.
You've done your 10 minutes.
Congratulations.
Thank you for meditating with me.
And have a beautiful,
Beautiful day.
Oh,
Oh,
