Welcome.
In this meditation,
You will be guided into 10 minutes of peaceful silence.
Silence has so many good benefits for your mental,
Physical,
And emotional health.
It can reduce stress,
Improve focus and creativity,
Lower blood pressure,
Give you better sleep,
Improve mindfulness and clarity,
And emotional restoration.
So if that is what you are seeking,
Let's do this together.
You might give this a pause so that you can take a moment to find a comfortable seat.
Try to get as comfortable as possible so that you don't move too much.
Throughout the rest of your time.
It might help to sit on a pillow or in a chair.
However you feel is right for you today.
Go ahead and get into that position now.
Once you are there,
Take a deep breath in through the nose.
And as you exhale,
Gently close the eyes.
And bring your awareness to wherever you can feel your breath.
It might be in the belly,
The ribs.
You might feel it in your nose,
The inner walls of the nose,
The outer rims of the nostrils,
Or wherever you feel the air pass.
Move into the state of observation without judgment.
Accepting everything exactly as it is right here and now.
You might take a few deep breaths in and out so that you can better detect the breath.
And once you're done,
Return back to your natural breathing and just watch.
Watching the belly rise and fall.
Or feeling the air pass in and out of the nose.
There is no right or wrong way to feel.
Your experience will be different for you every time that you sit down to meditate.
So just tune in to exactly how you feel right now.
Notice any sensations that might be standing out to you.
Any bodily sensations.
Also notice your thoughts begin to drift away.
If you feel like you are having a lot of thoughts,
Accept that exactly how it is.
If you ever feel like you are having too many thoughts,
Return back to your breathing over and over again.
Again,
There is no right or wrong way to experience the present moment.
Fully observing the present moment now.
Fully observing the present moment now will help you do so in other areas and even in all areas of your life.
So become curious about the breath.
What do you notice about it?
Is it warm?
Slow?
Dry?
Moist?
Short?
Or long?
Whatever it is,
Only observing and being with it.
Being with yourself fully.
It is one of the most natural things that you can do.
So keep returning to the breath.
It will keep bringing you back into the present moment.
And we will begin the period of silence now.
And now take a deep breath in through the nose.
Exhaling it all out.
Taking as many deep breaths as you like as we prepare to bring this meditation to a close.
You are invited to wiggle the fingers and the toes or maybe bring your hands over your heart for a moment.
As you take one more deep breath in and on the exhale,
Gently open your eyes.
You could even bring a smile to your face because you're proud of the work that you have done here.
Thank you so much for being here and doing the inner work.
Enjoy your rest.
