Effortless Meditation for Calm & Focus

A ten minute guided breathing meditation, to help you feel calm, focused and present.

Transcript

Begin by sitting up straight with your back away from the back of the chair and your feet flat on the floor so that your posture is relaxed and alert.

With your eyes open,

Looking straight ahead,

Taking some deep breaths in through your nose and out through your mouth.

In through your nose and out through your mouth.

Breathing in calm.

Breathing in calm.

Breathing out tension.

As you breathe in,

Feel your body expanding.

And as you breathe out,

Feel your body softening.

By slowing down the breath,

We are calming the mind and relaxing the body.

On the next out breath,

Closing the eyes and allowing your breathing to return to its natural rhythm,

Not trying to breathe in any special way.

Feeling the weight of your body on the chair.

Noticing if you feel comfortable,

If you feel balanced.

Feeling the connection between your feet and the floor.

Noticing how your whole body is feeling right now.

Does your body feel tense in any way or does it feel relaxed?

Are there any feelings around at the moment?

Do you feel relaxed or tense,

Happy or sad,

Stressed or calm or maybe just neutral?

Whatever you're feeling,

Seeing if you can be okay with that.

In mindfulness,

We are developing both our awareness and our ability to accept what we notice.

Notice what your mind is doing right now.

Is it very busy or is it quiet?

Does it feel tense or does it feel relaxed?

Is it foggy or is it clear?

Whatever your mind is doing,

Whatever you're experiencing in your mind,

Seeing if you can be okay with that.

And now bringing your attention into your breath.

Resting your attention on the deepest place in your body that you can feel your breath.

Seeing if it's possible to be disinterested by your thoughts and curious about the sensations of breathing.

Investigating if your breath is deep or shallow.

If it's subtle or if it's heavy.

If it's regular or irregular.

If your mind wanders off,

That's completely normal.

Every time you notice that's happened,

You're improving your ability to stay present and to concentrate.

So you can celebrate it as a moment of progress.

So coming back to the breath each time you get distracted.

You might find it helpful to count your breathing.

Breathing in counting one,

Breathing out counting two,

Breathing in counting three,

Breathing out counting four,

Up to ten and then back again.

Seeing if it's possible to let go of control over when the in-breath arises.

It's impossible to get it wrong.

Just pay attention as best you can.

Nowhere to go,

Nothing to do.

Just sitting here breathing.

Each time you notice that you've become distracted,

That's a moment of progress.

Acknowledge what you are thinking about and then bring your attention back to the breath.

Training your attention muscle.

And now letting go of any focus for your attention.

And if your mind wants to wander off,

If it wants to think,

Let it do whatever it wants.

And now bringing your attention back to the body.

The weight of your body sitting on the chair and your feet connecting to the floor.

Noticing sound.

When you're ready slowly opening your eyes,

Taking a moment to notice how you feel.

Congratulating yourself for taking this time to look after yourself,

Your mind and setting an intention for how you'd like to be for the rest of the day.

Reviews

I like this one, when I feel stressed and overwhelmed at work, I take 10 mins to do his one. Helps ground me, reduce my anxiety and be able to focus and work.

Very clearly lead. Nice real English voice. Thank you🙏

I needed this today! Thanks.

Thank you! I needed this today!

Easy and efficient!

Thank you very much...!!!
Namaste

Worked for me! I found his simple and clear instructions very helpful. When he said that what we are trying to do is to be aware and then accept what we are aware of ... a little light went off in my being. How many times have I heard that and yet in this clear meditation, it felt just right.

Simple but powerful. I started with a hectic and worried mind. Afterwards, I was calm, centered and ready to begin.

Soothing voice and I liked the pacing. Definitely a meditation to return to.

Practical, simple and straightforward. Helpful!

Succinct and effective. A perfect way for me to re-start my morning with ease replacing tension. I can see this as helpful at anytime throughout ones day to relax, refocus and reset.

Excellent reminder that focusing on our breath can bring us to the present moment ☮️

Love it. Simple and straightforward.

Just what I needed to end a stressful day...Namaste🙏🏽

In terms of structure this is pretty much the blueprint from Headspace (take ten). Love that it’s a free meditation. Will definitely revisit — felt calm and focused after, as advertised

I needed this, thank you.

Great calm and clear voice

Very calming and easy to follow. I liked setting my intention for the day at the end of the practice rather than the beginning. Thank you. 🙏🏻🦋

Wonderful mind break strengthening focus. Bookmarked.

Clear and concise meditation instructions. Very relaxing. Thank you!