The following meditation is designed to be used throughout your day to give you a 10 minute break.
We use mindfulness techniques just to help you feel grounded and give you that sense of being still.
So begin by allowing yourself to get comfortable.
Just allow yourself to settle wherever you are.
You don't have to hold yourself in too firm a posture,
But just a posture that's comfortable enough for you to settle,
But hopefully not so comfortable that you fall asleep.
When you are ready,
Take your awareness to the sensation of your feet on the floor.
If you like,
Push that floor away with your feet.
And then take your awareness then up onto the chair that's supporting your body.
Notice in the places where you have contact with it.
Notice in that sensation of the chair against your body.
And then listen to the sounds that are around you where you are.
Just take in what is there.
And then gently close your eyes if it's appropriate to do so.
And then take a lovely deep breath in through your nose and sigh out through your mouth.
And then we'll start the practice.
So to start our practice,
Bring your awareness to the breath at your nostrils.
Just notice in the breath flowing in and flowing out.
Always noticing the inhale and the exhale,
The temperature differences and the flow of the breath passing through your nose.
And if you get distracted,
Which is common and normal,
Just bring your awareness then back to this sensation of the breath at the nostrils.
Then allow your awareness then to expand out with the whole breath.
Notice in the breath coming in through your nose,
Down through your throat,
Down into your lungs.
Just watching the lovely movement of this breath as it comes into your body.
The movement of ribs,
Chest,
Back,
The belly.
And then you'll notice a little pause in your breath cycle before you start to breathe out again.
So notice the pause and then notice all the movements again,
All these subtle movements as the breath leaves your body.
And as we do this,
We don't try to slow the breath down or speed it up.
We just go with our breath as it is.
If we get distracted,
We just come back to watching this beautiful breath rolling into your body.
Rolling back out.
The variation you can bring into this practice if your head is particularly busy,
Just picture as you breathe in a little wave rolling up a beautiful beach.
And then when it's fully extended out and as your breath comes back in,
Picture that little wave rolling back to the body of the water.
That's a little variation that you can bring into your practice.
Picture this little wave just rolling in and rolling out as you breathe in and breathe out.
And then when you're ready,
Allow your awareness then to extend out to your physical body.
Notice what it feels like to be in your body in the space that you're in.
So here we just notice the physical sensations of our body.
Bring in our awareness to what is there at the moment.
So as you do this,
Notice the softness of your hands in your lap.
Notice the softness in your arms,
The softness in your belly.
And then when you're ready,
Just bring your awareness then back to your breath.
So just noticing that breath coming in through the nose,
Down into your body.
All the beautiful little subtle movements as your chest rises,
Your ribs move,
Your back moves,
Your belly.
Just continue to stay here.
Just watching the breath move.
Anytime you're distracted,
We just come back to watching this beautiful breath.
And then when you're ready,
Just bring your awareness then back to your body.
And then take your awareness to the sounds around you.
So just noticing what is present again around you as you breathe.
So as we do this,
We notice the movement again of the breath,
But also the sounds that are there where you are.
Allowing that awareness then to widen out to the sensation of the chair that's supporting your body.
Feeling the awareness of that floor that's firm beneath your feet.
And then take a breath in through your nose and sigh out through your mouth.
Do that again,
A lovely breath in through the nose,
Just sighing out through the mouth.
Just gently sighing.
Let me open your eyes and just bring your awareness to everything that is around you.
Everything in your physical space.
So we're aware of the sounds,
What we can see,
The sensation of the chair.
Just allow yourself to sit here and just savour this now until you hear the bowl ringing at the end.
And that will be the end of the practice.
And then gently just go into your day.
This is currently putting a bit of stress on your Indeedapan body.
