Calm In 10 Minutes – Powerful Mindfulness For Body & Mind

Take 10 minutes to calm your body and mind with this powerful mindfulness practice for stress, anxiety, overthinking and overwhelming thoughts and feelings.

Using mindful breathing, body awareness and gentle observation, you’ll notice sensations in the body, become aware of your thoughts and emotions and practise simply allowing what is there without fighting it or trying to change it. Your breath becomes an anchor, helping you feel grounded, present, calm and safe.

This 10-minute mindfulness meditation is ideal when your mind feels busy, thoughts are racing, your body is tense or you simply need to slow down, reconnect with yourself and find inner peace.

The practice ends with positive affirmations for acceptance, self-kindness, patience, peace and calm.

Guided in my soothing British male voice with gentle rain sounds in the background, you can come back to this calming mindfulness practice whenever you need to relax your body, quiet the mind, reduce stress and be more present.

Transcript

Hey, How are you feeling? How's your head? Please just come as you are to this 10-minute meditation. Where we're going to use some powerful mindfulness to calm your body and your mind. So get yourself comfortable. And as we close our eyes. We've already begun. Take a few deep breaths in your own time. Breathing in deep. And breathing out slowly. Relax your shoulders. Relax your jaw. Take one more deep breath. For lungs. And let it all go. Good. And now you can just breathe normally. If at any time you feel a bit overwhelmed, Just come back to your breath. Make your breath, Your anchor, Your home base a place of safety and comfort. So you might already be very aware of your thoughts and feelings. They may be quite loud or quite challenging. And that's okay, That's very normal. Maybe you're also feeling some strong sensations in your body. If so, Just gently put your attention on those sensations. Observe them just as they are. And then simply breathe in. And breathe out. You can imagine that you're breathing into those areas of the body that you feel most strongly. Maybe your attention is drawn to your belly. Or to your chest. Or maybe your feet or hands are being very talkative right now. Gently rest your attention on any strong sensations you feel in your body. Comfortable or uncomfortable. And then breathe into them slowly and mindfully. Not trying to change anything. Just notice what you're feeling. Because it's all OK. And it's all allowed. While you're putting your attention on the body and the breath. Thoughts may come into your mind. And we're not going to try to stop those thoughts. Begin to just watch your thoughts as they come and go. Not to fight with them or wrestle with them. Take some time to notice your thoughts as they come and as they go. And don't forget, You can always keep one eye on your breath. On your anchor. Maybe doing this creates more feelings and sensations in your body. So take a moment now to once more notice the way you feel. Breathing gently in. And gently out. There's often a physical part to our thoughts and feelings. Because everything's linked. The body, The mind, The breath. By simply observing the body, Our thoughts or our breath. We can begin to take a step back from ourselves, To a place of more peace and calm. And from this positive place of peaceful observation. You can start to take more control over your thoughts and your life. Because we don't just have to observe. We can also begin to choose our thoughts. And so for the final part of this 10 minute meditation, I invite you to repeat some positive words, Some positive thoughts. Repeat them after me. In your head or out loud. And really tune in to what they mean to you. Let's begin. I am here in this moment. And notice my breath. I notice my body. I notice my thoughts. I accept what I find. I treat myself with kindness and patience. All is well. And I am at peace. I am at peace. Once more. I am here in this moment. I notice my breath. I notice my body. I notice my thoughts. I accept what I find. I treat myself with kindness and patience. All is well. And I am at peace. I am at peace. And as I leave you now. I'm sending you peace. I'm sending you love. And I'm sending you happiness. For the rest of your day.