Once you're in your comfortable seat,
Come to lengthen through the spine,
Bring your shoulders all the way up to your ears and then slowly drop them down.
Come to close your eyes or simply lower your gaze,
Whatever you feel more comfortable with.
Your hands can be resting in your lap or perhaps on your knees,
Again,
Whatever's more comfortable.
And then just come to notice all the different points where your body is making contact with your seat,
With your cushion or your mat.
And allow the body to grow heavy and sink a little deeper into your seat.
And gently bring your awareness to your breath,
Just noticing how it feels today.
Is it long or short,
Deep or shallow?
And come to notice the four different parts of the breath.
We have the inhale,
The slight pause,
The exhale and the slight pause again.
And the breath cycle continues.
See if you can follow the breath all the way through.
As you breathe in,
Pause,
Breathe out,
Pause and it begins again.
And if you find that your mind has wandered,
That's okay.
Our busy minds love to wander and keep busy.
Gently bring it back to the breath with love and kindness.
With meditation,
The point is not to clear our mind.
The point is to have an awareness of what our mind is doing.
So if you're able to catch yourself when your mind has wandered,
Then that is brilliant.
That is meditating.
And if it takes you a while to catch yourself,
That's also okay.
Completely normal.
Now I want you to follow my voice as we bring awareness to each body part.
And let's concentrate on there being stillness,
Steadiness,
Groundedness.
Begin by bringing your awareness to the right foot,
Toes to heel,
The right foot is grounded.
Left foot,
Toes to heel,
The left foot is still.
The right leg all the way up to the hip,
The toes,
Heel,
Calf,
Thigh and hip joint.
The right leg is completely still.
The left leg,
Toes all the way up to the hip joint.
The left leg is grounded.
Come to the pelvis,
Glutes,
Lower back,
The front of the pelvis.
The pelvis is rooted,
Motionless.
Coming now to the back.
The glutes all the way up to the top of the shoulders,
The entire back is still and stable.
Coming now to the right hand,
The fingers,
The palms,
The wrist and the back of the hand.
The right hand is still.
The left hand,
Fingertips to wrist,
Left palm.
The left hand is motionless.
The right arm,
Wrist,
Elbow,
Upper arm,
Shoulder,
The entire right arm,
Fingertips to shoulder,
Is still.
Left arm,
Fingertips to shoulder,
Left arm is completely still.
The neck is motionless.
Bring your awareness to the head.
The head is stable.
The entire body is grounded,
Stable,
Motionless like a statue.
The mind starts to slow down and bring your awareness to the breath as we inhale and exhale.
Breathing normally,
Not trying to control or force the breath in any way.
Just witness the breath as it enters and leaves the body.
And gently let go of your awareness on your breath.
Allow the mind to do whatever it wishes.
And slowly bring your awareness back into your body as you wiggle your fingers and toes.
And gently open your eyes,
Perhaps giving yourself a little stretch.
Thank you for joining me for this 10 minute meditation.
I really hope that you enjoyed that.
Of course you can come back to this meditation whenever you like.
It will always be here for you.
