The incremental effect of mindfulness is undisputable.
10 minutes every day can help us regulate our stress and anxiety levels,
Blood pressure,
And there are so many other amazing benefits to it.
But even a single session can be very effective in helping us recover from feeling burnout because it provides us with a framework where we can simply observe our thoughts and feelings with kindness rather than attempting to control and manipulate them.
It allows us to slow down and honor our basic needs of rest and relaxation.
Welcome to this brief session of mindfulness meditation.
We are going to find ourselves a comfortable place to sit in for the next 10 minutes.
And as we do that,
Note today's keyword,
Self-compassion.
Just 10 minutes,
All the time that we need right now.
And so allow yourself this time and try not to be judgmental.
If you happen to stumble upon an unkind thought or feeling,
That's completely okay.
Acknowledge it,
Simply let it go.
We will start the session with some gentle,
Just breathe in at a rhythm that feels natural and relaxing.
Breathe in through your nose and release slowly through the mouth.
Continue breathing in through your nose and out through your mouth to anchor yourself to the surrounding and your body.
It often happens,
Especially when we are always on the go,
That we disconnect from our body and lose track of how exhausted we really are.
Your neck is perhaps stiff with tension and you might not even have taken a full deep breath in the last 24 hours.
And so during this practice,
As you get more and more in tune with your breath,
Notice your focus being turned.
So take this opportunity to check in with your body.
If you need to readjust your body,
If there's any tension,
Take the time to readjust.
Every day,
The body feels different.
Some days,
It's going to feel restless.
Some days,
It's going to feel focused.
Notice how your body feels right now.
Pay attention to the way your energy seems focused today.
Does the energy feel dispersed in a balanced way throughout the body?
Are there areas where we feel the tension of the energy a bit?
Acknowledge any discomfort you may be feeling.
Perhaps back of your neck,
Your shoulders,
Shoulder blades,
Your spine,
Or a slight tingling sensation in your eye.
Where you find it,
Move your attention to that area.
One at a time,
Allow any lingering tension to melt away so that your energy seems to be flowing with more ease.
Move your attention to how you are feeling.
Your body relaxing.
Does your mind do the same?
If your thoughts still feel slightly agitated or urgent,
Just imagine them transforming into fluffy in your mind's eye.
Simply watch these thoughts as they come to float.
If you feel yourself being tugged towards a cloud,
Simply readjust to being still.
You are still,
And the clouds are moving in and out of your consciousness.
Try not to engage with them.
Just watch them.
Say hello and let go.
Now,
Whenever you feel ready,
You can open your eyes.
This session has come to an end,
And I want to remind you that it does not have to be your bedroom or an extremely quiet place.
Practice mindfulness.
Mindfulness is simply training your mind focused on the present.
And so,
Whenever you feel,
Kid,
Whenever you feel a need,
Practice mindfulness of the present moment.
This can be done during your commute or taking a moment while sitting at your desk.
You can even practice mindfulness of the present moment while going for a walk in the neighborhood.
All you have to do is pay close attention to yourself,
Your body,
Breath,
Beauty that surrounds you,
Sounds that you hear,
Emotions that you are feeling at that present.
And if you do find a spot that is comfortable and quiet,
Take that moment,
Close your eye and observe.
