Mini 10-Breath Meditation

This mini 10-breath meditation invites you to take a moment to pause and reset. Linked to the Take 2 mindfulness course this track also stands alone, offering a moment of stillness on even the busiest of days.

Image credit: Fabien Moller on Unsplash

Transcript

As we start this 10 breaths meditation,

Just invite you to make yourself comfortable.

Notice where your body is in space.

Notice any points of contact.

If there's any way you can adjust your position to make yourself a tiny bit more comfortable.

And as you find a position that's comfortable for you today,

Just allowing your eyes to drift closed.

And bringing your attention to your breath.

Taking a deep inhale through the nose and sighing out through the mouth.

Another deep inhale through the nose and sighing out through the mouth.

And allowing your breath to return to its normal rhythm.

And in your head,

As you breathe in,

Counting 1.

And as you breathe out,

1.

Breathing in,

2.

And breathing out,

2.

And just continuing to count those breaths towards 10.

And if your attention wanders,

That's okay.

Just gently bringing it back to the breath.

You might continue to count from where you got to,

Or go back to 1 and start again.

1 on the inhale and 1 on the exhale.

And as we draw to the end of this short meditation,

Gently bringing your attention back to the body.

Noticing those points of contact.

Noticing your seat bones connecting to the chair.

Maybe your feet grounding you down to the earth.

And bring a little movement back to the body.

Maybe wiggling some fingers.

Wiggling your toes.

You might like to drop your head to one side.

Feel the stretch.

And then drop your head to the other side.

And then whenever you're ready,

Bringing your attention back into the room and opening your eyes.