Meditation For Wellness & Calm — 10 Mins — Minimal Talking

This is a 10-minute guided practice for overall clarity, wellness and alignment — using minimal instructions. Oliver Gohari, a highly experienced transformational coach, guides you through a simple yet profound meditation which includes 2 minute chunks. You'll connect with the body, the breath, external sounds and finish with positive affirmations. Come back to this meditation and you'll benefit from improved levels of focus, relaxation and alignment.

Transcript

Welcome to this minimal instructions meditation. Two minutes per activity. 10 minutes in total. As it began. Eyes closed. Sits up straight. Concentrate on the breath. Two minutes. Focusing on the breath. Through the nose if you can. Soften the shoulders. Breathe as if you're sipping air through a straw, Through the nostrils. Slow the breath down. OK, Now we change our activity. Now we focus on the body. Feel the weight of the body. On the surface beneath you. Feel the sensation of the lips. Pull your awareness into the hands. Bring your attention into the physical, Bodily sensations. That's all you need to do. Relax the face. Okay? Change activity. Too. Noticing sounds. What can you hear? The slightest sound. Gently notice it. Allow the sound to come to you. Keep your attention on sounds and noises. OK, Change activity. Gently open your eyes. We're still meditating. What can you see? Softly gaze. Visuals. Notice all of the different colors. And shades. Allow these colours to come to you. Soft breathing. As you guys. Final activity. Close your eyes again. Affirmations. Repeat in your mind. May I be well. May my friends and family be well. May all of the world be well. May I be at peace. May I be at peace. May my friends and family Be at peace. May the whole world be at peace. And there you go, Gently open your eyes. That marks the end of the meditation. Well done. Remember to follow. My page on Insight Timer and I'll see you very soon.