I'm Hunter and welcome to this 10-minute mindfulness meditation.
This meditation will allow you to switch from your usual mode of doing to a mode of simply being.
The goal is not to clear your mind or achieve a special state,
But to simply be with yourself as you are right now.
You may feel the benefits such as reduced stress and anxiety,
Greater clarity,
And reduced reactivity during your meditation or later in your day.
And you'll feel these benefits more and more as you practice regularly.
Let's start with a deep breath in and letting that breath out.
Again,
Take a deep breath in all the way down into your belly and let out that exhale.
And then simply notice your breath as it is without trying to change it at all.
Let your belly be soft.
Let your jaw soften.
Let your hands relax a little bit more.
Imagine the shoulders moving down the back away from the ears as you sit comfortably,
Giving yourself permission to fully rest in this moment.
Notice the sensation of breathing.
Notice where you feel the breath the most.
You might feel most at the nose,
The chest,
The belly,
Or throughout your whole body.
From time to time,
Your mind will wander off into thoughts,
Fantasies,
Worrying,
Memories,
And dreams.
When you notice that your attention is no longer here and no longer with your breathing,
Without judging yourself,
Bring your attention back to your breathing.
Sometimes it's helpful to note thinking.
You can note that you're thinking and then gently bring your breath,
Your attention back to the present,
Back to feeling your breath.
You can also note breathing in as you breathe in and breathing out as you breathe out to give your mind an anchor.
Now as you observe your breathing,
You may find that you're becoming aware of the sensations in your body.
As you maintain awareness of your breathing,
See if it is possible to expand the field of your awareness so it includes a sense of your body as you sit here.
You may feel tingling and pulsing in your hands.
Bring your attention into your hands,
Feeling your hands from the inside out and bringing a sense of curiosity to the sensation in your hands.
You may feel sensation in your feet.
You may feel a tingling or vibration there.
Bring your attention into your feet,
Feeling your feet from the inside out and bringing a sense of curiosity to your feet.
Notice to stay with your breath and the sensations in your body,
Relaxing fully into the present moment with nothing to do but simply be.
It might feel nice to even lift the two corners of the mouth a little bit,
Lift the two corners of the eyes a little bit so that you feel a sense of a smile from the inside out.
Many times over,
You'll get distracted by thoughts or feelings.
You may feel distracted more often than not.
That's normal.
There's no need to block or eliminate thinking or anything else.
Without giving yourself a hard time or expecting anything different,
When you discover that your attention has wandered,
Notice whatever is distracting you do and then come back to your breath as an anchor for your mind.
Notice the sensation of breathing in,
Of breathing out.
Relax the jaw,
Soften the shoulders and the belly,
Giving yourself permission to restokol rotation and stretch out your hands helping your peace of mind,
Or taking a deep breath in.
As this meditation ends,
Give yourself credit for having spent this time nourishing yourself in a deep way by pausing and practicing to be fully present.
As you move back into the world,
Allow the benefits of this practice to expand into every aspect of your life.
Thank you for spending time with me for this meditation.
As you create more peace in yourself,
You truly do create more peace for everyone.
Namaste.
