Hello,
Friends.
How are you today?
How's your heart?
How have you been feeling?
My name is Morgan,
And today we're going to be doing a short 10 minute meditation.
This is perfect for if you're running a little low on time,
Or you just need something quick.
Something to bring a little bit of mindfulness into your day.
And this can be done sitting down on a chair,
Block,
Bolster,
Meditation pillow.
You can do this laying down,
Or you could even do this while you're on a walk in nature.
I want you to take a deep breath in wherever you are.
Take a deep breath out.
Find comfort in whatever position you're in.
Do what you need to do to get out any last little fidgets or possible distractions.
And just find the natural rhythm of your breath.
We spend so much of our day rushing around,
Being available for people.
But not too often are we ever available for ourselves,
For what we need.
And when we fill up our own cup,
We're able to then give that back to those that we love,
And those around us in our community.
So I urge people to not disregard this time,
Even if it is only 10 minutes.
It all helps.
So wherever you are,
I want you to take another deep breath in for four counts.
Three,
Two,
One.
And out for four.
Three,
Two,
One.
And just repeat that another five times in your own time.
Three,
Two,
One.
And now you should be starting to feel quite relaxed,
A little bit more present.
And if your mind wanders at any time,
Please don't stress about it.
Acknowledge it,
And then just bring it back to your breath.
If you need the sound of my voice to keep you in the present moment,
Do that.
Otherwise,
In any situation,
The easiest way to come back into the present moment is through your breath.
So focus on counting in for four and counting out for four.
Anytime your mind wanders and you just need to lasso it,
Bring it back to center.
One last big,
Deep inhale and a big,
Deep exhale.
You're welcome to close your eyes or soften your gaze,
Whichever is most comfortable and accessible to you right now.
And I want us to feel into our bodies today.
Many of us are quite disconnected from our body and from the way that we're feeling.
We don't always notice the little nooks and crannies and aches and things that are tight.
And it's important that we can feel our bodies because it helps us stay connected to ourselves.
So with each breath in and each breath out,
I want you to imagine a warm,
White,
Glowing light.
Breathing from the soles of your feet.
Imagine the light as it moves up through the body,
Focusing on each part of the body,
From the soles of your feet to the heel,
To the ball of your foot to the toes,
To the top of the foot to the ankle,
From the shins to the calves.
And check in.
As the light moves,
How does the body feel?
What do you notice?
What feels really good?
What feels a bit sticky?
Just take note.
That's all you have to do.
And continue sending the ball of light up through the body to the crown of your head.
Just to the natural rhythm of your breath.
And that's all you have to do.
No matter where you are,
I want you to take another deep inhale and a deep exhale.
I want you to say thank you to the ball of light for bringing connection back into your body and then send it away.
You can always come back to this whenever you need.
So if you only got part way through,
Feel free to remain here and continue on calling in that ball of light again or come back to it another time altogether.
Now I want you to,
If you had your eyes closed,
Flutter them open.
Or if you had your eyes open,
Look up,
Look around.
Wriggle toes,
Wriggle fingers,
Have a nice big deep stretch up through the side body,
Up through the spine,
Feeling nice and long through that back body.
Even.
Do a little twist.
Right palm onto left knee.
Right palm onto right knee.
Looking over your shoulder if that feels accessible to you.
I hope this brought some presence back into your day.
Thank you so much for joining me.
