10 Minute Mindfulness Meditation

This is a simple 10 minute mindfulness exercise that mostly focuses on the breath, body, and mind. Mindfulness is the practice of being in the present, and it has been shown to alleviate stress and pain as well as enable focus. If you are new to practicing meditation, this may be a wonderful place for you to start.

Transcript

This is a guided meditation intended to help you experience mindfulness now.

So find a comfortable place to rest.

Draw your awareness to your breath.

And as you release that next breath,

Go ahead and allow your eyes to fall closed.

Continue to focus your awareness on that breath.

And with every ounce of oxygen that flows into your lungs and goes from your lungs to your heart and from your heart throughout the rest of your body,

Take a moment to give thanks.

You can give thanks for that breath.

You can give thanks for your body.

You can give thanks for the way that it enables you to feel now.

Notice how oxygen it restores and replenishes and energizes ourselves,

But it also relaxes and calms and comforts our mind.

As you begin to feel more and more comfortable within your mind and within your body,

You can imagine the energy and spirit of serenity begins to manifest itself like a white light at the top of your head.

And that light can trickle down like a warm shower,

Relaxing all the muscles in your face.

And from the muscles in your face,

That feeling moves down to your neck and your shoulders,

Where any tightness or tension that you may have been carrying just sort of falls away.

And then that feeling moves down to your arms.

Your arms can begin to feel heavy,

Loose,

Limp.

And finally,

Your hands maybe get that tingly sensation that they start to get when they're about to fall asleep.

If they're touching each other or even your lap,

Your hands may forget where one body part ends and the other part ends.

Your hands may forget where one body part ends and the other begins.

And that's okay,

Because it's all connected.

Just as you can be connected to you this moment into your breath.

And as you continue to focus on that breath,

That feeling of peace and serenity flows through your torso.

Down your spine,

Relaxing all the muscles in your chest and in your abdomen.

You might even notice as your heart rate slows down and your digestion takes a break.

And that feeling of peace flows through your hips down to your legs,

Where your legs too can feel heavy,

Limp,

Relaxed.

All the way out through your feet.

And with every breath that you release,

You sink deeper into the surface beneath you.

Just as you can sink deeper into the state of peace and serenity.

Being present with your body and being grateful for your body.

Because your body is the vessel through which you get to experience this world and this life and the better care you give to your body.

And that's okay,

Because it's all connected.

Because your body is the vessel through which you get to experience this world and this life and the better care you give to your body.

The more you should be able to get out of this life.

You might continue to be aware through maybe the sounds and the feelings of the world around you.

Maybe you notice the sounds of the traffic outside.

Of other people making noise throughout the place that you're in.

You might even notice sort of the sound of the high frequency that comes up in everybody's hearing.

When everything else just seems perfectly quiet and perfectly still.

Allow that experience to remind you that there's this whole world that you're connected to.

That you are a small yet significant part of that world.

But that significant part of that world is not just the sound of the traffic.

That you are a small yet significant part of that world.

But that significance is only as relevant as you can be present with it.

So give yourself a moment to welcome a positive intention into your heart.

An experience that you'd like to have now.

Maybe an idea or a motivation that you'd like to carry throughout the rest of your day.

Maybe that's peace.

Maybe that idea is acceptance.

Maybe it's joy.

Whatever that idea or however it manifests in your mind,

Take a moment to experience it within your body.

All of our emotions and all of our ideas we hold in our body and I think that's why we call them feelings.

Where do you feel that positive idea?

As you say that idea over and over again in your mind,

What changes?

Does that feeling have a color?

Does that feeling have a shape?

Allow that color to become more and more vivid.

You can get your imagination involved.

As long as you can be with it now.

Maybe allow that beautiful positive feeling to get brighter and brighter and more and more vivid.

Maybe allow that beautiful positive feeling to get brighter and brighter and more and more profound within your body.

So that spreads throughout all the way from your head to your toe.

Enabling you to feel grounded and balanced within your body and mind.

And notice that as long as you're present with that idea that it can influence and change your now and all the nows to come.

So take a moment to decide what type of day this intention is going to enable you to have.

What type of day this intention is going to enable you to have.

And how you'd like to manifest that in this moment.

Maybe it's with being grateful for that next breath.

Maybe it's for allowing a smile to begin to manifest on your face.

Either way that color,

That feeling,

That vibration that you hold within your body and within your mind.

That's going to follow you throughout this day if you allow it to.

But in a moment I'm going to count from one to ten and when I get to ten I'm going to invite you to bring yourself back.

But only as long as you can remember.

That the peace and serenity that you feel and that you experience in this moment you feel because you chose to feel it.

And that's possible for you to take with you and for you to experience as long as you are willing to be in the present.

So one,

You're still aware of your breath.

Two,

That breath brings you to the here and now.

Three,

Puts you back into your body.

Four,

Enables you to be aware of your surroundings.

Five,

Being aware of your surroundings reminds you that you have this life to love,

Live,

And thrive within.

Six,

The potential to thrive fills you with euphoria.

Seven,

That euphoria maybe puts a cheesy grin on your face.

Eight,

It's okay if that grin gets a little bit bigger because nine,

You are in control of how awesome you feel now.

So ten,

When you're ready,

With a bit of a stretch you can open your eyes feeling awake,

Refreshed,

Alert,

And ready to go about the rest of your day.

Now and all the nows to come.

Reviews

Absolutely loved this one. I'll be coming back to this often. Thank you.

Thank you 🙏🏻

Wow. Your voice gave me goosebumps and I totally relaxed. Thank you so much 🙏!

Perfect mindfulness mediation for a mid-day pause. Thanks so much! 😌

Much appreciation. You have a gift! Thank you for sharing.

Thanks, I felt invigorated by the meditation. Your narrative used was creative and different.
Namaste 🙏💜

Just what I needed to start the day off centered, calm, and positive. Thank you!

Beautiful voice

What a lovely practice with quite a few helpful moments baked into just 10 minutes. I loved the 1-10 count at the end too. Great work!

I really liked the message in your meditation and the place you used. Thanks.

Wow what a beautiful and deep meditation, amazing soft relaxing voice

I love this meditation for my morning practice. Really helps me set an intention for my day. Thank you!😍

Always amazing xxx

I loved waking up to this this! Thank you!

The voce is so quite and it’s perfect for the mind.

Thanks for bringing acceptance to this moment. Accepting whatever is.

Awesome 11 minutes, thank you

What a beautiful way to start the day!

I use this meditation regularly to start the day with!

Left a smile on my face