Welcome to your 10 minute mindfulness meditation.
Please come to a comfortable seat.
Seated on the floor or on a chair with the soles of your feet grounded.
Spine is straight.
Chin parallel to the floor.
Crown of the head reaching towards the sky.
Place your hands wherever feels most comfortable for you.
On your knees or perhaps on your lap.
Palms may face up to feel more energized or palms face down to feel more grounded.
Gently close your eyes.
Take a moment here to settle in.
Sitting up straight with closed eyes.
Now gently bring your attention to your breath.
Noticing the inflow and the outflow of prana,
Of breath,
Of energy.
At this moment we aren't trying to change the breath.
Just simply observe the breath moving into the body and the breath moving out.
Pay attention to how you are being breathed at this moment.
Notice the quality,
The texture and the depth of your inhale and exhale.
Perhaps your breath is shallow,
Deep,
Long.
Just be aware.
Slowly bring your attention back to your breath.
If it has wondered.
Start to deepen your inhales and exhales.
Bring calmness to your body with each long breath in and complete breath out.
Body relaxed.
We will continue to deepen the breath together by inhaling for a count of four.
And exhaling for a count of four.
Balancing our breath with a one to one breath ratio.
I will guide you through the first few rounds.
And then let you count mentally on your own.
Being simply consciously aware of your breath as you inhale and exhale.
Feeling the breath moving in.
And breath moving out of the body.
Let's inhale collectively here and clear the lungs on the exhale.
Inhale for four,
Two,
Three,
Four.
Exhale for two,
Three,
Four.
Inhale for two,
Three,
Four.
Exhale for two,
Three,
Four.
In for four,
Two,
Three,
Four.
Out for two,
Three,
Four.
Continue like this on your own.
And then let's focus on your awareness on your breath.
Noticing where the breath feels more predominant.
Is it the belly?
The side ribs?
The chest?
The nose?
The breath moving in.
And breath moving out.
Feel the rise of the belly on the inhale perhaps.
And the fall of the belly on the exhale.
As you continue to count your breath in and out.
If you become lost in thoughts,
Emotions,
Gently guide your attention back to your breath.
Now let's increase the count of the inhale and exhale to the count of six.
Inhaling for six,
Two,
Three,
Four,
Five,
Six.
Exhale six,
Two,
Three,
Four,
Five,
Six.
Continue like this.
Adapting the count to your breath,
Perhaps making them longer or shorter.
You may notice as you deepen your breath,
The inhale moves into the belly,
The side ribs,
The chest,
The collarbones.
And as you exhale,
Collarbones fall,
Chest,
Side ribs,
Belly.
Continue counting in for six,
Out for six.
Three more rounds.
And after your last exhale,
Let go of the count and let the breath become quiet.
Rest in this place of peace and silence.
Feel the body relax as breath moves through you.
Just noticing the rise and fall of the body.
Feel yourself floating in awareness.
Sensing space within you as you inhale and as you exhale.
If you would like to stay in your meditation,
Please do so.
If you would like to come out,
Slowly bring your awareness back to your breath.
Noticing the body being breathed.
Awareness back to the physical body.
Body relaxed and mind mirroring body.
Take this calm with you as you take three breaths in and out.
Following the in-breath,
Meet the pause at the end of the in-breath.
And follow the out-breath,
Meeting the pause at the out-breath.
Notice the in-breath automatically continue.
On your last exhale,
Blink open the eyes.
Awareness still on the breath as you take in the world of form.
As you go about your day,
Practice keeping some attention inwards on your breath.
Namaste.
