20 Minute Unguided Meditation

Are you looking for a silent, unguided meditation to add to your practice? This 20-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 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 friend,

This is Jax from Stress to Zen and welcome to your unguided 20-minute meditation.

I'll take a moment to get you into your space before you drift into silence.

So how in this moment can you allow yourself to get comfortable in your seat?

Maybe there's a little adjustment you need to do to get your body even more comfortable now.

So maybe you nod the head side to side,

Maybe you shrug the shoulders,

Wiggle the toes and the fingers,

Doing whatever you need right now.

So take any last movement you need to honor yourself before you allow yourself to go into that stillness.

And now let's breathe together.

So take two deep breaths in and exhale,

Just let it go.

Again,

Two long inhales and open mouth exhale.

If you need to take one more,

Allow yourself to do so.

And can you mindfully allow tension to drain from the body as you now allow the breath to be effortless.

So allow this breath to be its own natural rhythm.

And can you soften even more here in the body,

Knowing that there's nothing that needs to be done here,

But feel.

Feel whatever arises in these 20 minutes.

Meditating with the intention to simply feel whatever comes up,

Thoughts,

Emotions,

Memories,

Sensations,

Whatever comes to the surface is meant to be felt.

So I'll leave you in silence now to just be,

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

Slowly and mindfully hearing the sound of my voice,

Feel your whole body grounded into the surface beneath you.

Feel your whole body rooted,

Grounded and anchored into the surface beneath you.

And then start to listen for any sounds,

The sound of my voice,

The sound of this recording.

Start to imagine the volume and the density of your body,

Your fingers,

Your toes,

Maybe you wiggle them.

And then we'll end our meditation with that same breath work we did at the beginning.

So take two long inhales through the nose and exhale,

Let it go.

Last one,

Last one,

Biggest inhales you've taken all day,

And just breathe it out.

Friends,

Thank you so much for taking the time today to invest in yourself.

Once again,

This is Jax from Stress to Zen,

And this was your unguided 20 minute meditation.

Come back to this meditation anytime you just want to feel,

You want to feel whatever's meant to come to the surface.

And if you like the meditation,

Go ahead,

Leave a five star,

Leave a comment,

Leave some feedback.

I would love to know.

Otherwise,

I'll see you next time.

Bye.

Reviews

Wow. My first unguided. Thank you so very much. I’ll keep on following you.
Still many thoughts are drifting in my mind, but I try to do better, concentrating on my breathing.
Thank a lot, blessings. Have a nice day.

Great minimalist guidance and low, uncomplicated music that didn’t distract. Well done!

Loved the silent meditation - would love one without music!

Wow.. I did it❤️! I practiced your ten minute unguided meditation for awhile and now I am at 20 minutes. Thank you ❤️❤️

Thanks for the gentle guidance. Loved the music and your voice.

Very good background music with a bit of breathwork to ease into silent meditation 👍

Perfect meditation, the music was soothing and relaxing, no distracting repetitive sounds

A peaceful flow into the day.

So good.

Jacks Tracks To The Max! Loved this. Could you do one without music?

Love quiet meditation to feel the peace inside. Beautiful. Back soon.

So soo soothing! Love this meditation! Thank you very much! Could you please do one that’s longer, like for 35-40 minutes? 🙏🩷

I have been leaning towards less guided meditations recently, and I’m really enjoying them. This was 👌🏻. Thanks 🙏

Thank you Jacks, really enjoyed this. Sometimes its really nice to have brief guidance and breathwork followed by long silence. Yet still felt your presence with the gentle music. Coming back to this one
🙏🏼🌸☮️

This was a great way for me to get into unguided meditation.
Thank you for this really relaxing track. 🤍🙏

I really liked the unguided meditation with the lovely music thank you 🙏🏻

Thank You ..i could have stayed longer. Very grateful to you. And what a beautiful way to start my day😘🙏❤️

I really appreciate the fact that you created this guided meditation. This was absolutely lovely. Thank you so much. 💕

Thanks, this was a good support to manage to meditate for 20 min❤️

Loved this meditation! I jumped so much though when Jacks voice came back at the end 😂