Daily Calm | 10 Minute Mindfulness Meditation | Be Present

Daily Calm Meditation

This meditation session is designed to help you find a comfortable position and bring your full attention to the present moment. You will be guided through a body scan, focusing on each part of your body from head to toe.

Finding Comfortable Position

• Find a comfortable position with a tall straight back.

• Allow your arms to rest gently.

• Close your eyes.

Focusing on Breath

• Bring full attention to this very moment.

• Settle in and allow the mind and body to still.

• Bring awareness to the breath.

• Follow the breath as it flows in and out of your body.

Body Scan

• Scan down the body now concentrating our attention from part to part

Head and Scalp

• Start by bringing your attention to the top of your head and scalp feeling whatever's happening in this area

Forehead, Face, Jaw

• Lower your attention to your forehead face and jaw allow the muscles here to relax

Neck

• Letting the throat and sides and back of the neck soften

Shoulders

• Breathe into shoulders, if any parts feel tight allow them to relax

Arms

• towards the wrists palms and fingers. On next out breath allow them to soften

Chest

• Notice how lungs expand & contract with each breath taken.

Upper & Lower Back

• Direct focus around abdomen notice it expanding filling up with air and slowly emptying on the exhale

Pelvis

• Notice where your body makes contact with the ground or your chair and direct your breath into this area relaxing into stillness

Legs

• Observe thighs, knees, shins, calves. Let legs soften intentions release.

Ankles, Feet & Toes

• Breathe into ankles, feet and toes. Let them relax and become soft sinking into a state of relaxed awareness.

Benefits of Meditation

• Meditation can help calm the mind down during times of stress.

• Ideally we want to meditate in a preventative way so we don't get to that point.

• The practice is here for you whenever you need it.

Conclusion

• Bring your attention back to the room.

• Wiggle your fingers and toes and slowly open your eyes.

• Take this state of peace with you into the day.