So Simple 15-Minute Meditation

This so simple 15-minute breath meditation is designed to help you slow down, settle your mind, and reconnect with the present moment. With over 25 years of experience, Suede guides you in a way that feels natural, easy, and genuinely enjoyable—no pressure, no complexity.

Just a gentle return to your breath, helping you unwind, reset, and find a sense of calm you can carry with you throughout your day.

Transcript

Hi. Welcome to this 15-minute simple breath meditation. Begin by fidgeting yourself into a comfortable position. And then let go of your life. Just for 15 minutes. Allow the noise, The tension, The emotion of the day to fade into the background. And simply watch how your breath does its thing. We'll begin by connecting with the body. We need to relax the body so we can then relax the mind. Let's start with the head. Feel the muscles in your head relax, The tightness around your eyes. Your nose. Your lips and your jaw. Feel them relax. Feel the tension just slide away. Let go of any tension in your neck. The back of the neck especially. And into those tight shoulder muscles. Let them all go. If it helps, You can momentarily tighten the muscle and then release it. Relax the muscles in your arms. Feel the tension flowing down your arms. And at your fingertips. Relax your chest. And all the muscles in your back. And then relax your stomach muscles. We hold a lot of tension in our stomachs. All the expectations about what we should be doing. Who we should be. How our life should be going. But right now you can just let that all go. Now is just about watching. And being relaxed. Relax your buttocks muscles and the muscles in your thighs. Feel the surface that you're sitting on. Imagine all that stress. Just disappearing down through the surface. Relax your calves, Your feet and your toes. Scan your body briefly. Is there anywhere that still feels a little tight? Let that go. And then when you're ready, Just start to notice your breathing. How do you breathe? Shallow. Deeply. Does that change? Do you breathe right down into your belly? Or is it high in the chest? Does that change? There is no right way to breathe. Meditation isn't about getting something right. It is simply about noticing. Since I stopped talking, Your mind probably wandered off. It is just about noticing that. And each time coming back to the breathing. When your mind wanders. Just simply bring it back. What is my body doing with this breath? What is this breath? Where does it come from? Where can I feel it? Where does it go to? Where do I feel that? Meditation is simply a gentle awareness. It's not a forensic investigation. It's just a gentle watching. And then when the mind wanders as all minds do It's a gentle watching. Of coming back to the breath. With a smile. There's no chastisement here. When you notice your mind has wandered as all minds do. Bring it back with a smile. There I went again. Let's go back to the breath. It helps to anchor the breath awareness. With a pleasurable feeling. Can you enjoy? Just sitting here. With nothing to do. Nowhere to go. And nothing to be. Just watching your miraculous body breathe in and out. In and out. You might notice when your mind wanders. Your body tenses up slightly. Your fingers might move a little. Your shoulders might get a little tight. When you bring your mind back. Smile and remember to relax. It is that simple. It is that challenging. Enjoyable. And frustrating. Notice that. Where are you now? Where are you now? Just enjoy. Sitting. And if your mind just keeps wandering. That is where you are today. Just notice that. And if your mind is quiet. That's where you are today. And notice that. And the knowledge. That next time will be different. So let's just stay fully present. With how your body is breathing now. Your miracle of a body. Allows you just to watch it. And somehow there's a benefit. Is focusing on the breathing. In and out. In and out. Somehow, There's a benefit. For the last minute of the meditation. You can just let go of all effort. See what happens. Just watch. Notice how you feel. Quieter. More agitated. Because something came up. While you were meditating as things do. And take a big deep breath in. And slowly breathe out. As the meditation session is coming to an end. When you're ready. You can slowly Open your eyes and step back into your life.