10 Minute Mindful Meditation

10 Minute Guided Meditation by James Deverell. This track purposefully has no music to enable better mindfulness development whist being present.

Transcript

Go ahead and get yourself into a comfortable sitting position.

Feel free to sit in a chair or on the floor.

Whatever feels comfortable.

Just ensure your back is straight and you can breathe nice and deeply.

Now with your eyes open to start with,

Begin breathing in through the nose and out through the mouth.

Don't be concerned with how loud your breathing is.

In fact,

The deeper and louder it is,

The better.

And on your next out-breath,

Close your eyes.

Have a listen to any sounds going on around you.

They may be in the room in which you're sitting.

They may be outside.

Don't worry about them potentially distracting you.

Just observe them.

Without any judgement,

Just carefully observe the thoughts running through your mind.

Don't try to change your thoughts or try too hard to clear your mind.

Just simply take a few minutes to observe whatever it is that you may be thinking about.

Briefly check in with your body.

Again,

Without any judgement,

Just observe how your body is feeling.

Observe if there is any pain or tension.

Is there any area that is particularly relaxed or tense?

There's no need to change anything about your positioning.

Just observe and move on to the next part.

Now for a short while,

I want you to focus on your breathing.

Your mind will most likely wander.

You may get lost in your thoughts and that is okay.

Once you notice your focus has drifted,

Just observe it and bring your attention back to your breathing.

To help your focus,

Count upwards with each out-breath.

Keep counting upwards until you reach the number 10.

And then you're going to start again from the number 1.

As and when your mind wanders,

Just bring your focus back to your breathing and start counting again from the number 1 through to 10.

I'm going to leave a few minutes of silence whilst you go through this exercise.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Okay,

So you can stop counting but continue breathing deeply.

And I want you to allow your mind to be free to do as it pleases.

If it wants to think,

Let it think.

If it wants to be free from any thoughts,

Let it think.

If it wants to be free from any thoughts,

Let it think.

If it wants to be free from any thoughts,

Let it think.

If it wants to be free from any thoughts,

Let it be free.

Start to bring your focus back to your surroundings.

Listen to any sounds that are around you and feel yourself becoming more present to where you are.

And when you're ready,

Open your eyes and have a stretch.

Now before getting up and going about your day,

Take a brief moment to observe how your mind and body feel.

Reviews

Wow that was great man. Thank you

Very good basic mindfulness meditation

I liked the long moments of silence along with the short moments of guidance and direction.

Simple and spacious. Felt like a longer practice - in a good way.

Wonderfully simple and straightforward practice. Thank you.

Great way to start the day!

Interesting to do as a new meditator... amazing how many directions your mind can wander! I'll repeat this to see how my practice evolves.

Wonderful meditation.❤🙏🌀

Excellent blend of quiet time and instruction~thank you.

Great primer for a longer one after! Appreciate this!

Great for getting focus before going into an unguided meditation.

This is definately a favorite short, guided meditation. Some days I feel like I cant keep my mind present for my personal daily sit-down, and this guided session is just guided enough to help me through the process. Thank you for this~

I really liked this meditation! I know he has a long period of silence but, I have not used guided meditations until recently, so it is what I am used to.

Always my go to when I need a quick meditation

Simple and very effective. Thank you.

Lovely! Thank you :)

Very helpful, feel more centered and let go of some troublesome thoughts.

Nice voice, nice mixture of guides and selfguided

Good stuff! Thanks a lot