Daily Calm | 10 Minute Mindfulness Meditation | Be Present

welcome to

daily

calm

let's begin today's session by finding a comfortable position with your back tall and straight allow your arms to rest gently when you are ready close your eyes pay full attention to this very moment settling in and allowing the mind and body to

calm

and with openness, patience and curiosity, bring your awareness to the breath, inhale deeply and release it completely, follow the breath as it flows in and out of your body, taking one last deep breath before letting the breath settle, allowing you feel natural and easy. Don't try to force your breathing or regulate it in any way, just let it flow naturally on its own, so we will scan the body now focusing our attention from one part to another, starting by bringing your attention to the top of your head. and scalp feeling whatever is happening in this area, you may feel tingling or throbbing heat or gentle vibrations, there may be a strong sensation or you may not feel much now bring your attention down to the forehead, face and jaw, allow the muscles here to relax on the next exhale, let that sensation dissolve, bring your attention down to the neck, allow the throat, the sides and the back of the neck to soften. notice any sensations that arise on the surface of the skin or deeper within it.

Now bring your attention to your shoulders, noticing if there is any tension or strain, breathe into your shoulders and if any part feels tight, let it relax, extend your awareness to the arms, to the wrists, palms and fingers in the next exhale, allow them to soften, now come to the chest, notice the rise and fall of each breath. how the lungs expand and contract direct your attention to the upper and lower back there may be some intensity this is an area where we commonly hold stress if you notice any tension or heat or discomfort just notice what's there with each breath that takes softens just move your focus a little more around your abdomen, notice how it expands, fills with air and slowly empties as you exhale and bring your attention to your pelvis, notice where your body makes contact with the floor or your chair and direct your breathing towards this area, relaxing. in stillness now scan your legs observing your thighs notice where they make contact with your cushion or chair bringing your attention down to your knees and your shins and calves let your legs soften release intentions when you are ready breathe into your ankles your feet and toes Your feet relax and become soft, sinking into a state of relaxed awareness, and as we approach the end of the session, take a moment to notice how you feel, you may find that you are more relaxed, as this is often a common result of

meditation

.

One of the reasons why it is so useful to meditate in times of stress When we experience stress, our amygdala activates and it is difficult to make thoughtful decisions, so if we find that our mind is cloudy due to feeling overwhelmed, we can use the Meditation as a tool to calm ourselves. with the mind down, ideally we want to meditate pre-emptively so we don't get to that point, the practice is here for you when you need it and as we get closer to the end of the session we bring your attention back to the room, move the fingers. and toes and slowly open your eyes.

I hope you enjoyed today's

daily

convention. I invite you to bring this state of peace with you during the day and we will see you here tomorrow.