Hello and welcome to this 10 minute daily meditation where we will learn how to come home to ourselves.
Begin by finding a comfortable position,
Sitting or lying down,
Whatever your body naturally relaxes into.
And once you have found it,
Let your hands rest softly.
Let your jaw unclench.
Let your breath come exactly as it is.
Take a slow inhale through the nose and a gentle exhale through the mouth as if you're letting out a long,
Soft sigh.
Let your breath settle into its natural rhythm.
You don't have to breathe deeply or breathe perfectly.
Just breathe like a human being.
Let your awareness drop into the body and feel your weight.
Feel your ground holding you up effortlessly as it always does.
Notice the sensations at the surface of the skin,
The temperature of the air,
The quiet hum beneath everything.
And now bring your attention to the breath.
Try not to control it,
But just notice its rise and fall.
Visualize each inhale as a gentle invitation and each exhale as a small release.
And just know that thoughts will come.
So just let them arrive the way guests arrive at a doorway.
You don't need to invite them in and you don't need to push them away either.
Just let them pass through.
As you sit here,
Feel the body softening by even 1% more.
Notice the heart loosening and the mind unclenching.
If you'd like,
Place one hand on the chest,
One on the belly.
Feel the undeniable truth of being alive.
Let the breath wash through your body like a tide that knows exactly where it needs to go.
If you notice a part of you that is tired,
Let it rest.
If you notice a part of you that is holding,
Allow it to soften.
And if you notice a part of you that wants to be seen,
Let it be seen.
You don't have to fix anything right now and you don't have to solve anything either.
All you have to do is just be here in this very moment as the breath comes in and as the breath comes out.
Feeling the breath steady you.
Letting the ground anchor you.
Notice the quietness deepening around you.
Breath comes in.
Breath comes out.
And as we come into the final minute of the practice,
I invite you to let go of the breath awareness and just let your mind wander wherever it needs or wants to go.
Take a final slow breath in and sigh it out,
Let it go.
Return to your natural breathing pattern and whenever you're ready,
You can reawaken the body.
Moving gently and mindfully,
Whittling the fingers,
Softening the face and gently flickering the eyes open.
Have a beautiful day and know that this meditation is always available to you to come back on a daily basis.
10 minutes is all you need to transform your day and transform your mind.
Namaste.
