Welcome to 10 minutes of mindful meditation.
Let's take a moment to find a comfortable seated position of your choice or by simply laying down.
Resting your gaze on a single point in front of you or closing the eyes if it feels safe to do so in your body.
Checking in and taking note how you are feeling today.
Being mindful of any areas in the body that could use some extra love and attention.
Simply observing without judgment.
Simply noticing and releasing any stagnancy that comes up in the body.
Choosing this time to observe and let go of anything that may come up.
Taking note of any sounds around you at this time.
Simply noticing the closest sound to the furthest sound.
The quietest sound to the loudest sound in your space.
Simply observing without judgment.
And now shifting your focus to the space connecting your body to the earth.
Feel every point of connection to the earth below you.
Simply noticing what it feels like to rest in your body,
To feel connected to the earth below you.
And starting to check in with your body and mindfully focusing on any areas that might feel tight or tense.
And breathing into those spaces to help release any tension that you find.
Taking note on how your toes are feeling.
Releasing any tension there.
How your feet are feeling and your ankles,
Calves,
Knees,
Thighs and hips.
Simply noticing and observing your body.
Noticing how your low back is feeling,
Your abdomen,
Your chest and heart space.
Noticing how your shoulders are feeling,
Your upper arms,
Your elbows,
Your forearms and your hands.
Noticing any tension in your fingers and releasing any tension in any parts of the body that come up.
Holding space for the areas that could use some extra love and attention.
Noticing how your neck and throat is feeling,
Your jaw.
Is there any tightness in your jaw that you can release at this time?
Noticing how your tongue is feeling.
Releasing the tongue from the roof of the mouth.
Relaxing the mouth and the jaw.
Notice how your nose is feeling and your eyes.
Noticing your forehead,
The space between the eyes.
Noticing the space between the brows and releasing any tension that you may find there.
Taking note and observing any areas of discomfort,
Any areas of tension,
Any areas that could use some extra love.
Simply observing those areas without judgment.
Noticing and being mindful of how your body is feeling today.
And now beginning to notice the space around you.
Noticing if there are any objects in your space that you can feel around you.
Simply noticing without judgment.
Finally feeling your body starting to relax and starting to release any tension.
Breathing in to the spaces that might need a little extra love.
Breathing in to the spaces that could use some release.
And taking note of your breath.
Take note of your natural breathing.
Are your breaths short or long?
Is there any way that you can soften your breath and your breathing?
Start by taking a deep breath in through the nose for 4,
3,
2,
And 1.
Holding at the top of the breath and exhaling out the mouth for 8,
7,
6,
5,
4,
3,
2,
And 1.
Taking another deep breath in through the nose for 4,
3,
2,
And 1.
Holding at the top of the breath and exhaling out the mouth for 8,
7,
6,
5,
4,
3,
2,
And 1.
Taking one more deep breath in through the nose for 4,
3,
2,
And 1.
Holding at the top of the breath and exhaling out the mouth for 8,
7,
6,
5,
4,
3,
2,
And 1.
Noticing how your body is feeling today.
Is it feeling any different than at the start of this meditation?
Are there any additional areas that could use some softening,
That could use some healing breath?
And sending your breath to those areas to help release and support tissues that could use some softening.
Just being mindful of any areas that might need some extra love and attention today.
Simply noticing without judgment.
Noticing any emotions that have come up today.
And if your mind wandered,
Know that that is completely okay.
Taking note of how your body is now feeling and carrying any components of the mindfulness that you've picked up from your practice into the rest of your day.
Slowly starting to become aware and wiggling your fingers and toes,
Starting to awaken the body.
If your eyes are closed,
Start to gently open the eyes,
Becoming familiar again with your space.
And as you feel ready to slowly start moving your body,
Gently stretching and taking note how you feel after your meditation.
Are there any areas that you can bring more mindfulness into the rest of your day?
And feel free to come back to this meditation anytime that you need 10 minutes of mindfulness.
