10-Minute Mindfulness Meditation

This is a simple meditation to establish a daily practice. Learn to focus on breathing and introduce new techniques working with mind thoughts. It will help in the long run with better attention span and focus.

Transcript

Slowly begin by establishing a comfortable posture in which you're both relaxed and alert.

Start with breathing.

Three deep inhale through your nose.

Exhale through your mouth.

Keep on breathing.

And slowly start relaxing your body more.

Relax your jaw.

Relax your chest and shoulders.

Relax your stomach.

Begin noticing where it is easiest to feel the breath.

It might be a coolness you feel in your nostrils on the in breath or warmness on the upper lip with the outer breath.

Or maybe you sense a swirling tingling in the back of your throat.

It might be the rise and fall of your chest or belly.

Or it might be the sensations of the whole body breathing.

Observe where is an anchor for your breath today.

And when you find it,

Just keep remembering to come back to observing the breath.

It might be used in a Keep on breathing and observing your breath.

In and out.

In and out.

Now let your soul feel the next three in and out breaths.

As you feel each breath,

Let the mind calm and the body relax.

Now feel three more.

Continue with this relaxed and calming attention on the breath.

Reach them the attention swanders and you notice gently breathe it back like train in the poppy.

No judgement.

Seemly and kindly return to your breath.

Now let your soul feel the next three in and out breaths.

Keep returning to your breath.

Noticing where your attention is and if it is drifted gently returning to the sensations of breathing.

As you feel each breath,

Let the mind calm and the body relax.

Now let your soul feel the next three in and out breaths.

Fully here.

Awake and it is.

Keep coming back to your breath.

And slowly,

Whenever you are ready,

Make a three deep inhale and exhale and gently open your eyes and stretch your body.

Reviews

Lovely meditation! Just the right amount of guidance. I felt very centered. Thank you so much!