Spacious Awareness – Deep Calm In 10 Minutes

This 10 Minute Meditation invites you to pause, settle in, and let your breath gently guide you to a place of ease. Guided by a soothing British voice with gentle, soothing rain sounds playing softly in the background, you’ll begin with deep breathing to signal safety and calm. From there, you’ll soften the body, let go of tension, and rest in spacious awareness – the quiet, open presence beneath thoughts and feelings.

As distractions come and go, you’ll simply notice and allow them to drift by like clouds in the sky, returning to a deeper calm within. This is a simple and effective practice for finding inner peace, relaxation, and a calm mind in just ten minutes.

Transcript

Welcome to your 10-minute meditation and well,

We've already begun.

So let's just take this moment to pause.

Settle in,

Just be comfortable and simply arrive here as you are.

So settle in and take some deep breaths to begin with.

Filling your lungs as much as is comfortable and then breathing out long and slow.

In your own time.

Making the exhale longer than the inhale tells us that everything's okay.

It tells our body and our mind that all is well,

That we're safe,

That we're in a good place.

So breathe in deep and breathe out long and slow.

Using your breath to begin to anchor you in this present moment.

And then when you're done with the deep breathing,

Just let the breath return to its natural rhythm without controlling it in any way.

And as the breath quietens down and settles into a comfortable natural rhythm,

Just notice that your body is breathing.

Softly aware of the in-breath and softly aware of the out-breath.

The breath is like home to us,

A place of refuge.

Let the shoulders fall and soften.

Let your face and your jaw soften and relax.

And let the belly relax.

Maybe feeling the subtle movement of the belly as you breathe in and as you breathe out.

The breath moving a little lower down in your body.

Nice and easy,

Comfortable and relaxed.

And as you rest here you may find that thoughts come fluttering into your mind.

Maybe sensations in your body are pulling at your attention.

Or maybe there are certain sounds around you.

Maybe you can hear things nearby or in the distance.

But just notice it all.

Notice it,

Smile at it if you can.

And then let everything just pass on by in its own time.

Like clouds drifting slowly by in the sky.

Notice and allow.

Be the open sky.

Silent,

Vast,

Unchanging,

With nothing but little fluffy clouds drifting slowly by.

Rest in that beautiful,

Spacious awareness that simply sees everything come and everything go.

You are not the breath,

You are not the thought,

You are not the sensation,

You are not the feeling,

You are the wonderful space in which they appear.

Rest in that space,

You are in the perfect place,

All is well.

Just notice,

Accept,

Allow and keep bringing your attention back,

Simply noticing.

And there we find a deeper peace,

A deeper calm.

But it's such a wonderful place to be.

And as we begin to gently come back to the body,

Feel the breath again,

Feel your body breathing,

Feel your body resting here.

And when you are ready,

You can blink your eyes open and carry this delicious,

Quiet presence with you.

I'm sending you peace,

I'm sending you love and I'm sending you happiness for the rest of your day.

Reviews

Thank you for yet another lovely meditation to start my day off on the right foot!