10 min guided meditation

Transcript
28 April 2024
Transcript

The following is a guided meditation.

00:00
Hello, this is Dr. Jamie Lee here,
00:04
and as part of our all orsomething campaign with a i a
00:08
Vitality,
00:10
here is an eight minute meditationwhere it can be a little
00:14
something, just a smallsomething to support your health,
00:19
in particular, your mental health.
00:23
So getting comfortable wherever you are.
00:27
And in this five minute meditationis gonna be slightly different to the
00:30
previous ones.
00:32
It's gonna be one where I inviteyou to leave your eyes open
00:37
and perhaps find a quietspot out in nature.
00:41
Or you can be even in your livingroom or the office, wherever you are.
00:46
But it's about attuning toyour present moment right
00:51
now and attuning to all your senses.
00:58
So getting comfortable wherever you are,
01:02
feeling your feet on the floor,
01:06
feeling your sit bones in the chair,
01:09
or perhaps on the floor or the bench,
01:13
perhaps feeling your back,
01:15
rest on the back of the chair,
01:21
and keeping your eyes open.
01:27
Take a breath in and as you do,
01:32
feel your whole body arrive here
01:36
now. And as you exhale,
01:42
allow your body to sink even deeper
01:46
to the here and now. Breathing in,
01:52
feeling yourself.
01:53
Arrive here in this body on this chair
01:58
now and breathing out,
02:04
allowing yourself to simplysink deeper into your
02:09
body, into the chair, into the floor,
02:24
And with your eyes open.
02:27
See if you can soften your gaze.
02:31
Allow your eyeballs to simply rest
02:36
in its sockets so
02:40
you're softening yourgaze with your eyes open.
02:47
Your focus would be quite
02:52
relaxed. You are not staringat anything in particular,
03:06
but in the here and now
03:09
with this relaxed gaze,
03:13
attune to what you see,
03:19
perhaps what you see, and youcan even name it in your mind.
03:27
Green leaves, blue sky eye,
03:36
brown pavement.
03:40
Just name what you see in your mind.
03:48
Don't go into what it'sdoing or anything like that.
03:52
It's simply naming what you are seeing.
04:00
It is often helpful if youname the color of what you see.
04:06
So just take a moment
04:10
with full attention onyour eyes and your sight.
04:16
What do you notice around you?
04:27
And keep your head justrested on its neck.
04:33
You are looking forwardwith this soft gaze.
04:37
You may even notice that you see even more
04:58
and all the while continueto breathe in and out,
05:06
breathing in and out,
05:15
noticing
05:19
the beautiful sight all around you.
05:25
Perhaps they are simply the everydayobjects that you see all the
05:30
time,
05:31
but now you are lookingat them with fresh ice.
05:45
Now shift your attention to your ears.
05:51
Imagine your ears opening up even wider
05:56
and attune to the soundsin your environment.
06:04
Perhaps there's some faint chatter
06:09
or the winds blowing orthe birds are chirping,
06:20
breathing in and out,
06:27
listening deeply to thesounds around you. Now.
06:58
I.
07:00
Breathing in and out.
07:09
And if you like,
07:11
you can start moving yourhead slowly from side to
07:16
side.
07:17
From.
07:19
So you can see
07:23
what is around you, but move very slowly
07:28
like you are in slow motion,
07:32
moving inch by inch.
07:38
And as you move really slowly,
07:42
see here
07:47
what is around you right now.
08:02
Perhaps even taking a momentto appreciate the everyday
08:07
beauty that is around you.
08:12
There is beauty andmagic, even in the mundane
08:18
and in the new.
08:23
Taking a breath in and out.
08:30
And one more in
08:35
and a slow exhale,
08:41
bringing your attention back into the room
08:46
and say to yourself, I live here
08:54
and welcome done fortaking this small something
08:59
and doing this challenge tosupport your mental health.