10-Minute Guided Mindfulness Meditation

Let me guide you through the various stages of a 10 minute guided mindfulness meditation. You do not have to worry about what comes next or drifting off following a thought, sensation, or emotion. I'll guide you through each phase and periodically bring you back to focus on the breath.

Transcript

You're welcome today to this guided mindful meditation. Having chosen a suitable location where you will not be disturbed, Take up a comfortable position either sitting or lying down. If you're sitting on a chair, Ensure your posture is not overly straight or slouched, But one you feel that you can maintain for the duration of the meditation. Put your feet firmly on the floor, Your hands placed on your lap, Relax your shoulders. Choosing an object in your near distance, Gently gazing at that object, Noting what is in its periphery, Above, Below, To the left, To the right. As you begin to undertake a number of exaggerated breaths, In through your nose, Out through your mouth, Noting the expansion and contraction of your chest. And on the next exhalation, Gently closing your eyes, Letting your breath return to a normal cadence, Allowing your focus to turn to the physical contact points of your body, Feet on the floor, Backs of your legs, Your seat and back supported by the chair, Allowing all external distractions to fade into the background. As you look to label your overall demeanour today, Are you energetic, Are you flat, Restless, Anxious? Whatever it may be, Not looking to understand or judge. Now beginning an even and steady scan of your body, Starting at the top of your head, Your head, Your face, The back of your skull, Shoulders, Your torso, Your hips and your pelvis, Shins and calves, Ankles, Your heels, Your feet and your toes, Moving your attention to the breath, Not looking to alter it in any way, Becoming curious of its every facet, Its depth, Its quality, Its rhythm, Allowing the breath to become the focus of your attention, Following it from the first point of inhalation right through to its end, Noting the pause, Following its exhalation through to its end and noting the pause. If it helps, You can count the breath to ten, One on the in, Two on the out, Three on the in, Four on the out, Until you reach nine on the in, Ten on the out, And repeat. And when you notice that your focus has drifted, Gently and positively reinforce that fact, Bring it back to the breath, Bringing your attention once again to the physical contact points of your body, Two feet on the floor, Backs of your legs, Buttocks and your lower back supported by the chair, And allowing sensations and external distractions to come to your attention. As you begin to engage with the world and build up a picture of the world, You're sitting on a chair, That chair is within a room, That room is within a building, And when you are ready, Gently open your eyes.