Calm & Reset: A 10-Minute Breathing Meditation

In this simple and effective seated meditation, we spend over 10 minutes focusing on the breath and the breathing body. This focus provides a calming anchor for the mind, creating space for body and mind to unwind at their own pace. Thoughts may wander to the past or future, which is perfectly okay—we welcome them without judgment and gently return to the breath or body. This meditation is ideal for starting or ending your day or as a reset during a busy schedule.

Transcript

Start with anchoring yourself in the present moment maybe you'd like to start doing that through feeling your feet on the floor or the different parts of your body touching the chair or the meditation cushion you are sitting on maybe body parts are touching each other you might notice other things like sounds close by or further away thoughts might come and go that's completely fine you just see that they come up and you let them go without needing to do that it was very automatically effortless but in the start of this meditation you start to move your attention to the present moment instead of going off to thinking in the future or about the past and we start with letting go of any expectation every meditation you remind yourself of that no need to strive anything feel the relaxation in that it's very simple you're just being aware of what is there it's an anchor point of your breath to give you are sometimes very wild brain that can go everywhere give it something to hold on to but it's something light you're not bothered when some other things come up as well so in that sense you can relax the body you can relax the mind and go with that mind state into this meditation and with starting to follow the breath follow the in-breath going into the body I think the short pause and out of the body your belly expanding with an in-breath contracting on an out-breath you follow that movement you don't have to do the movement notice this in-breath and this out-breath you follow that in and out-breath without needing to change anything you let it find its own rhythm you don't judge it or you don't want to change it when it's different than you wanted it to be a certain trust that if you don't mingle in it it will calm down by itself you follow through your chest or your belly this movement of them of the breath very simple and notice that when you are distracted that that is what the brain does the brain goes to the future and goes to the past it's what it's good at and it's a strength sometimes but at the same time in this moment you can choose to not go to the future in the past moment you notice that you can give it a name like you were thinking maybe about a work task you have to do or maybe groceries afterwards or am I going to go with dinner with colleagues or something like that and you give it a name and you let it go like a leaf in a stream of water you let it float by you go back without judging yourself for drifting off that's what the brain does you go back to the breath and you're back in the present moment we can completely relax because we don't even have to do the breathing we don't even have to make it different you can lean back and just follow and look at it at a distance how it moves by itself if you want you can include also the body with it so you keep part of your attention on the breath but you also notice how the body is feeling at this moment so you notice all the pressure points tingling sensations in the hands or the feet in the face somewhere else how the breath is moving your body like a wave going through your body in and away it's going out of your body and your body is moving along with it so you follow your breath and your body and your body doesn't have to be different you notice like you notice the breath moving along as it is you notice your body as it presents itself at this moment buying allowing everything to be as it is in the body eventually it will relax by itself by not letting our mind wanting to change the body you let go of resistance and let go of an additional physical stress response so in other words there's space in the body even if there's tension in some places around there there's space because we don't resist it anymore it's okay so we notice the breath and we notice the body so we notice the breathing body at this moment and then we'll go to the end of this meditation and you can take a few moments to become aware where you are come aware of the pressure points you feel drawn to take a few more deep in and out breaths we just sit here for a few moments in silence enjoying this time for yourself it's time that you don't have to do anything just be maybe even notice that when we really arrive in the present moment and sometimes we feel that nothing is lacking and we can always go back to this present moment where it's okay and there is no lack okay now you can close the meditation open your eyes if you have had them closed