Welcome to this 10 minute guided sitting meditation.
Here we take our balanced grounded position.
Letting your body settle around your erect spine.
Tuck your chin in slightly and relax your jaw.
The tongue is also relaxed resting against your upper teeth.
Relax your hips and pelvis.
All the surrounding muscles.
Feel your stomach and lower back relaxing.
The muscles giving up their hold.
Feel the relaxation in your chest.
Sides.
Feeling very relaxed.
Letting your hands relax all the way from your fingertips to your wrists.
Feel your lower arms relaxing letting go.
Feeling loose and heavy.
Relax your shoulders,
Feeling them lower slightly.
Relaxing your tummy.
Finding your comfortable and relaxed position free from tension.
Allowing the muscles in the neck to relax letting go.
Relaxing your face and head.
Just allow yourself to rest in this moment.
Letting the steady flow of your breath soothe the mind.
Allow for steadiness and relaxation.
Rest your attention on the air coming in and out of the nostrils.
Notice how your thoughts want to go to the past.
What you were doing earlier today,
Yesterday,
Last week and so on.
Or how your thoughts want to go to the future.
What you'll be doing after this meditation,
Later,
Tonight,
Tomorrow and so on.
And when your thoughts go to the past or the future,
Just noticing these without judging them or pushing them away.
Saying to yourself,
Oh I'm thinking about this,
I have to do that.
Worrying about this,
Planning that,
Making this.
Begin to notice that you're thinking.
You become the observer of your thoughts versus getting caught in them.
Notice your thoughts,
Return your attention to your breath.
Again and again.
A thousand times.
As minds are busy,
That's just what minds do.
No need to get upset about it.
Notice and return to breath.
With each inhalation comes an exhalation.
Slow and deep,
Filling the lungs with infinite space.
Noticing whatever comes up,
Aches or pains in the body,
How we often want to move and avoid pain or scratch the itch.
We just begin to notice without having to react or respond.
What is this thing we want to call pain?
Is it more of a tingling,
A pulsing,
A throbbing,
An aching,
Tightness?
Start to notice these parts in your body like a scientist without judgment.
We are learning about the quality of acceptance.
We usually don't want to accept,
We want to push away,
Move,
Change.
Here we just observe distractions around us.
We simply always come back to our breath.
Station your attention on your breath and watch each breath as it comes in and goes out.
Remembering to enjoy the process versus getting through it.
Finally time to relax.
Giving yourself permission to allow this moment to be exactly as it is and allow yourself to be exactly as you are.
Breathe and let be.
Sometimes it's helpful for beginning meditators to help focus the mind to breath by counting the breaths.
So you can say to yourself silently,
One on the inhale,
Two on the exhale,
Three on the inhale,
And so on until you get to ten and then starting over.
Breathing in and out.
If you find that your way past the number ten or lost in thought,
Just gently returning your attention to your breathing and your counting if you choose to count.
Taking a moment to congratulate yourself for being here.
Taking this time to sit with yourself.
Knowing that you are contributing to your overall health and well-being.
Lowering your blood pressure still in your mind.
Finding peace.
