10-minute guided meditation

INSTRUCTOR: Welcome to your meditation session.

Let's begin by sitting comfortably. You may like to sit in a seat or on the floor.

The most important thing here is to be able to have a good, long, extended spine when sitting.

You may sit cross-legged, or sit on a chair.

Get yourselves comfortable before we begin.

Let's start by simply breathing, noticing your own breathing pattern.

If you find this difficult, bring your attention and awareness to the belly.

Placing your hands comfortably on your tummy, I'd like you to breathe into your hands

so your tummy extends. When you're ready, inhale.

And as you exhale, gently draw the navel towards the spine.

Good. And again. Inhale into your hands.

As you exhale, draw the navel towards the spine.

Try to relax your shoulders. Continue for a few more breaths.

Breathing in, and breathing out.

Relax your chest. Relax your shoulders. Relax your neck and your face.

Bring all the energy and awareness to breathing into the belly.

Breathe in and out. Excellent.

Place your hands on your knees or thighs, bringing your first finger and thumb together.

Extend the other three fingers slightly. Allow the elbows to drop down towards the waist,

and encourage your chest to lift. Continue to breathe, staying with the awareness

throughout this session on watching the breath come in,

and watching the breath go out. Let's close our eyes.

Let's soften the muscles behind the eyes, and allow the muscles of the face to soften.

Be aware of your breathing. Try to regulate it.

Breathe in. As you breathe out, breathe out slower and slower.

Good. Now your thoughts are beginning to settle.

Just imagine your mind emptying. Allow thoughts to change to the breath.

My mind is an empty space.

To meditate, we need to have one thought. And to start our meditation, that thought is the breath.

Simply watch the breath come into you and watch the breath leave.

And as you continue to do this, there will be no room for any thoughts.

Nothing but the breath. Meditation is a way to focus the mind,

and to forget about all other things. There's no yesterday.

There's no tomorrow. There's only here and now.

As you become more focused, you will feel the breath become much, much calmer,

almost still at times. This is normal.

Try to relax the muscles of the face. Soften behind the eyes.

Allow the shoulders to drop down, but keep the chest open.

Back of the neck long.

Falling into meditation happens much like falling asleep.

You don't know when you fell asleep. This is the same as meditation.

You will fall into meditation without awareness.

Simply stay with the breath. [GENTLE MUSIC]

Just begin to bring the awareness back to your body. Begin to breathe deeper.

Exhale a little bit stronger. And imagine you've had a long, restful sleep.

Begin to move your fingers, your toes. And just turn the head from side to side.

When you're ready, inhale. Draw the shoulders up towards the ears.

Now as you exhale, roll them back down through the spine.

Let's begin to flicker your eyes open, keeping your gaze low.

Good. And inhale. Open the eyes.

Have a nice, big sigh. [SIGHS]

Your meditation session is over. Just remember that you can do this any time of the day.

Just taking a few minutes to empty the mind and focus your attention on the breath.