10 min guided meditation

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Hello, this is Dr. Jamie Lee here,

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and as part of our all orsomething campaign with a i a

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Vitality,

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here is an eight minute meditationwhere it can be a little

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something, just a smallsomething to support your health,

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in particular, your mental health.

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So getting comfortable wherever you are.

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And in this five minute meditationis gonna be slightly different to the

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previous ones.

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It's gonna be one where I inviteyou to leave your eyes open

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and perhaps find a quietspot out in nature.

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Or you can be even in your livingroom or the office, wherever you are.

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But it's about attuning toyour present moment right

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now and attuning to all your senses.

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So getting comfortable wherever you are,

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feeling your feet on the floor,

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feeling your sit bones in the chair,

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or perhaps on the floor or the bench,

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perhaps feeling your back,

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rest on the back of the chair,

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and keeping your eyes open.

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Take a breath in and as you do,

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feel your whole body arrive here

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now. And as you exhale,

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allow your body to sink even deeper

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to the here and now. Breathing in,

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feeling yourself.

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Arrive here in this body on this chair

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now and breathing out,

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allowing yourself to simplysink deeper into your

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body, into the chair, into the floor,

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And with your eyes open.

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See if you can soften your gaze.

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Allow your eyeballs to simply rest

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in its sockets so

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you're softening yourgaze with your eyes open.

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Your focus would be quite

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relaxed. You are not staringat anything in particular,

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but in the here and now

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with this relaxed gaze,

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attune to what you see,

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perhaps what you see, and youcan even name it in your mind.

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Green leaves, blue sky eye,

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brown pavement.

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Just name what you see in your mind.

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Don't go into what it'sdoing or anything like that.

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It's simply naming what you are seeing.

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It is often helpful if youname the color of what you see.

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So just take a moment

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with full attention onyour eyes and your sight.

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What do you notice around you?

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And keep your head justrested on its neck.

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You are looking forwardwith this soft gaze.

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You may even notice that you see even more

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and all the while continueto breathe in and out,

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breathing in and out,

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noticing

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the beautiful sight all around you.

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Perhaps they are simply the everydayobjects that you see all the

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time,

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but now you are lookingat them with fresh ice.

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Now shift your attention to your ears.

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Imagine your ears opening up even wider

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and attune to the soundsin your environment.

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Perhaps there's some faint chatter

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or the winds blowing orthe birds are chirping,

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breathing in and out,

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listening deeply to thesounds around you. Now.

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I.

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Breathing in and out.

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And if you like,

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you can start moving yourhead slowly from side to

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side.

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From.

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So you can see

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what is around you, but move very slowly

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like you are in slow motion,

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moving inch by inch.

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And as you move really slowly,

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see here

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what is around you right now.

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Perhaps even taking a momentto appreciate the everyday

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beauty that is around you.

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There is beauty andmagic, even in the mundane

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and in the new.

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Taking a breath in and out.

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And one more in

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and a slow exhale,

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bringing your attention back into the room

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and say to yourself, I live here

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and welcome done fortaking this small something

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and doing this challenge tosupport your mental health.