Hi everyone,
Welcome to this 10 minute guided meditation.
We'll start by finding a comfortable seated position.
This can be on a chair,
Floor or cushion.
Now close your eyes.
Now take a moment to arrive.
Feel the connection of your feet with the floor underneath you.
Relax the belly.
Relax your shoulders.
Your jaw.
Chin.
Relax your eyes.
Your eyebrows.
And we'll start by setting an intention.
Why are you meditating today?
What do you need?
I'd like you to think of one word or sentence that you'd like to bring into your practice today.
Perhaps you're meditating for more focus,
Attention,
Being in the current moment without judgement.
Maybe you're meditating for more creativity,
Having an open mind.
Or do you need more connection with yourself and people around you?
Your family,
Loved ones,
Colleagues or strangers?
What are you meditating for today?
What do you need?
And whatever it is that you need.
You're going to set this aside for now.
You're going to put it away in an imaginary box,
Trusting that you'll be able to access it at all time.
Now bring your attention to your breathing.
Become aware of the rise and fall of your body.
When breathing in and out.
Become aware of the rise and fall of your body when breathing in and out.
And you don't need to breathe in a particular way.
Try just to follow your breath the way it is without having to change anything.
Feel how the belly rises when breathing in and how the belly falls when breathing out.
And should you notice that your mind has wandered off?
Just bring your attention back to the rise and fall of your belly.
You might also get distracted by emotions.
Physical discomfort or recurring thoughts,
Worries or doubts.
Whatever made you distracted,
Just notice that your mind has wandered and bring back your attention to your breathing.
And you don't need to breathe in a particular way.
It doesn't matter how often your mind wanders as long as you're able to notice it.
Bring back your attention to your breathing.
Every time again.
And with this exercise,
You're training your attention and your focus.
And you're training your brain to self-regulate.
Now we're extending your attention to the whole body.
Feel the whole body from head to toe.
Notice your body temperature.
Does it feel warm or cold?
You might also feel your heartbeat.
Notice whether it's beating fast or slow.
Feel your clothes against your skin.
Become aware of sounds.
Sounds nearby or far away.
Become aware of emotions,
Bodily sensations or thoughts.
And in this part of the exercise,
We're going to allow space to anything that you experience.
Allow everything that you notice and become aware of to come and go as they like without any judgment or needing to change anything.
Thank you for watching!
Now allow yourself to bring back the intention that you set at the beginning of this meditation.
Take your intention and the mindfulness that we have built up throughout this meditation.
Take that with you into the rest of your day.
Become aware of the space around you.
Feel the connection with your chair,
Floor or cushion.
Move your toes,
Your fingers and when you're ready,
Then open your eyes.
