Welcome,
Beautiful soul.
I am Paul,
And I'm so grateful that you've chosen me to be your guide today.
In turbulent times,
Our minds tend to race even more than normal.
Whether we're occupied worrying about how the future may unfold for us,
Or revisiting and questioning past decisions and actions,
We spend less and less time in the here and now.
Allowing ourselves just a few moments every day to pause and bring ourselves back to the moment we're in has an exponential impact on our overall sense of calm.
And we can achieve this not by clearing the mind,
But simply by noticing but not attaching to simple things around us.
Things like our breath,
Our bodies,
And the sounds of life.
And so today,
With me guiding you,
I want you to spend just 10 minutes in mindfulness,
Reconnecting with yourself,
And feeling gratitude for the perfection of this moment.
So I invite you to take a moment to make yourself comfortable,
Either sitting or lying down.
Silence your phone,
Gently close your eyes,
And begin to breathe more deeply.
Breathing in slowly through your nose,
And then out through your mouth.
As you breathe,
Thoughts will enter your mind from time to time.
This is normal and perfectly natural.
Our minds never switch off,
Nor would we want them to.
But as thoughts come,
Just notice them and then let them go,
Trying not to attach to them.
But if you do notice that your mind has drifted,
That's okay.
Just gently bring your focus back to your breath.
Begin to notice the sensations of the breath entering your body through your nose.
You may notice the coolness of the air or a slight tingling of the skin inside your nose.
Notice the path of the breath from the nose into your throat,
As this beautiful clean air makes its way inside you,
Expanding inside you,
And filling you with brand new energy from the universe.
Notice any movement in your body as you breathe in and out.
Feel how your chest expands and how your belly gently rises and falls.
And as you breathe softly,
Gently,
Allow yourself to feel gratitude for this perfect,
Simple,
Unconscious and unquestioning act that fills you with new life,
Moment after moment after moment.
Now bring your attention to your body.
Allow yourself to notice the parts of the body that are supported right now.
Feel the sensation of connection with your skin,
With the surface that you're sitting or lying on.
Notice if it feels hard or soft,
Warm or cool.
Just notice.
Allow yourself to feel a little deeper and notice how the weight of your body gently presses into the surface you're sitting or lying on.
And allow yourself to sink into the surface just a little bit more.
Please scan your body and notice anywhere that may feel uncomfortable or even painful.
And then,
Without adjusting your position,
Just bring your focus to that point and softly and gently breathe through it.
Notice any sounds around you.
But again,
Don't attach thoughts to them.
Notice the sounds of nature,
Of birdsong,
Of dogs barking,
Babies crying or people talking,
The wind rustling in the trees or water lapping on a lakeshore.
As you exist in this perfect moment,
The world continues to revolve around you,
Everything working in perfect synchronicity to support you on your journey.
Let these sounds of life just wash over you.
And now bring your attention back to your breath.
As you breathe in,
Notice how there's a natural pause at the top of the breath.
Notice the perfect silence in this pause,
As if the universes stop briefly and you exist alone in perfect isolation.
Breathe out slowly and notice too the pause at the bottom of the breath.
Hold that pause for just a second or two and then feel your body flood with life energy as you breathe deeply in.
Just continue to breathe like this for a few moments more,
Noticing the pause at the top and the bottom of the breath and notice too the sensation of relaxation across your body as you devote this time to yourself.
Watch.
And now as we come towards the end of this meditation,
I want you to spend a moment in gratitude to yourself for taking this time out for yourself today.
Give thanks for the perfection of your breath,
Your body and your life.
Remembering that every one of us is on their own journey and that today,
Like every day,
We are exactly where the universe has planned for us to be.
And bringing your attention back to your body,
Start to move gently,
Maybe wiggling your fingers and toes.
Take one more long deep breath in and out.
When you're ready,
Open your eyes,
Sending you love,
Strength and blessings on your journey.
Namaste.
