10 Minute Unguided Meditation

Are you looking for a silent, unguided meditation to add to your practice? This 10-minute unguided meditation is here to hold you accountable and support you on your meditation journey. Jacks will guide you in with 2-minute gentle breathwork and a quick body scan. After that, listen to calming music while you meditate, unguided. Use this meditation anytime you need to ground yourself in silence and stillness. Thank you for investing in yourself and joining Jacks, a habits coach & yoga teacher.

Transcript

Hello,

Community!

This is Jax,

Your habits coach and stress-releasing yoga teacher,

And today we are doing a 10-minute unguided meditation.

I will guide you into it,

And then we'll go into 10 minutes of silence,

And then I'll guide you out.

Find a comfortable and quiet space where you won't be disturbed.

So you can either sit on a cushion or a chair,

Just any place where you can keep your spine straight but relaxed,

And your hands are resting gently.

If it's comfortable for you,

Gently close your eyes down and begin to bring your attention to your breath.

Start to observe the natural rhythm of your inhalations and exhalations,

And then let's breathe together.

Take two deep breaths in through the nose,

Open mouth,

Exhale,

Sigh it out.

Again,

Two deep inhales,

Open mouth,

Exhale,

And then take one more of those.

Start to scan your face and release any tension you encounter in the forehead,

The nose,

The eyes,

The cheeks,

The jaw,

The shoulders,

The belly,

The hips,

The calves,

And the toes,

And then start to shift your awareness to your senses.

Notice any sounds,

Any smells or sensations around you.

Start to use your senses to immerse yourself in the present moment,

And before we go into silence,

Know that if your mind wanders,

That is okay.

It's what the mind does.

Whenever you find your mind wandering,

Gently guide your attention back to your breath.

So it's okay to drift,

But use that breath to pull you back to be present in this moment,

To be with sensations in your body,

To be with your senses,

Sound,

Smell.

So I'll leave you now for the next 10 minutes so that you can drift off into your own world of present moment awareness,

And I'll let you know when it's time to come back.

As we start to conclude this meditation,

Slowly bring your awareness back to the room,

Back to your body,

Back to your breath.

Take two deep inhales through the nose,

And open mouth,

Exhale,

Let it go.

This is where you can start to add any organic movement into the body.

Maybe wiggle the toes,

The fingers,

Maybe open and close the jaw,

And when you're ready,

Open your eyes back to this space.

Thank you so much for joining me,

Jax,

In this 10-minute unguided meditation.

May you carry this sense of calm and presence with you as you move throughout the rest of your day,

And come back to this meditation anytime.

It's always here to support you.

Reviews

I love this… I am slowly transitioning from guided to unguided meditations. So far ten minutes is getting “easier” for me. Thank you so much ❤️

The brief breath practice and guidance at either end of the awareness meditation practice left me feeling balanced and calm. Thank you!

Yes! What I wanted for my practice to begin today.

Beautiful. I started using other meditation apps to find unguided guided quiet meditations, but the Universe found your unguided meditation today and it has been so good. I'll be back. Thank you for this.

Thank you for this amazing gift, I enjoyed and was surprised after 10mins went so quick... I was deep & jumped when you spoke at end! Namaste 🙏