10 Minutes Of Mindfulness

This 10-minute practice is designed to help the participant learn to sit with attention on the breath. The meditation begins with some guidance as to how to approach the upcoming time and then brings attention to the breath, along with some instruction as to what to do when the mind wanders. The meditation ends giving the participant space to acknowledge the effort that has been put into this practice and closes finally with three rings of a bell.

Transcript

Hello,

This is Ryan and welcome to 10 minutes of mindfulness.

So for the next 10 minutes we'll see if we can just set aside this time to be completely by ourselves and with ourselves and free from distractions as best we can.

So coming into any comfortable seated posture and sitting up straight and tall.

If you're sitting in a chair maybe moving your back away from the backrest so that your spine can be fully supported by itself.

And noticing your shoulders,

Allowing your shoulders to rest down and back.

Letting your hands rest comfortably on your knees or in your lap and just letting your arms hang by their own weight,

Effortless.

And if you like allowing your eyes to close.

And beginning to notice what it feels like to be sitting here right now.

Noticing the weight of your body,

The pressure that your chair or your cushion pushes back against your body.

And coming into stillness.

So if there are any movements you'd like to make just making those now.

And as we sit here in stillness you may notice that your body continues to move ever so slightly with the breath.

So observing where it is that you notice your breath most vividly,

Most apparently.

And seeing if you can tune into the physical sensation of breath.

Not the idea of breathing or thinking about breathing.

Seeing if you can really tune into your body to notice what it feels like to breathe.

Feeling that expansion as you breathe in.

The release as you breathe out.

And as we focus on our breath it may be tempting to take control of the breath and want to breathe in a particular way.

So seeing if it's possible to just let go.

Trusting in the wisdom of your own body to continue breathing for you.

And as for you,

You're just a passive observer watching as the breath flows in and as the breath flows out.

And of course sometimes our mind will wander away from the breath and just remembering that this is a natural part of the meditation process.

So you may start thinking about what you're going to do next or what it is you've just come from or a variety of things.

Whatever it is you notice your mind thinking about.

Just acknowledging it for a moment and gently redirecting your attention back to the breath.

And how about now?

Are you still focusing on your breath or has your mind wandered away?

Just remembering that.

And as we focus on our breath,

We're just remembering that the mind wandered away.

Just remembering that mind wandering is natural.

It is in the nature of the mind to wander.

So even if it happens a hundred times just going,

Oh there it is,

And directing the attention back to the breath,

We're just remembering that it is still in the nature of the mind.

So with this attitude of curiosity,

Can you examine all of the little details that accompany this sensation of breath?

Being fully present as you breathe in.

Being fully present as you breathe out.

Being fully present as you breathe out.

And as we go through this practice,

The quality of the breath may change.

The quality of the breath may change.

What kind of breath can I observe?

What kind of breath can I observe?

And every time the mind wanders away,

Seeing if you can be kind to yourself,

Let go of any harsh judgmental thoughts you may have,

It's okay.

It's natural for the mind to wander.

So letting go and returning to the breath.

It's okay.

And soon we'll draw this practice to its natural close.

But before we do,

Just like to invite you to take this opportunity to congratulate yourself for having made it through this practice.

And remembering that practices like this are ways to strengthen our mind and to take an active role in our mental and even our physical well-being.

So maybe even thanking yourself for having made the time today to do this powerful practice.

Reviews

Thank you Ryan. This is perfect to center and bring awareness to my self..

Ryan is an excellent teacher.I learn so much from his practice and teachings.Thank you Ryan🙏Warm wishes Olivia

Excellent mindfulness meditation! u was able to connect with the breath and gently return to the breath when the mind began to wonder. Your voice was consistent and the pace was an easy flow.

Thank you from Brussels for this meditation session soft and simple

Thank you for reminding me that it is always an option to go back to my breathing whenever my mind wonders.

Namaste. A sweet and simple mindfulness practice. Very enjoyable!

It was challenging and there it’s where it’s beauty resides
Thank you 🙏🏼

That was fantastic. I really appreciated the simple reminders with so much quiet space for practicing silence. ♥️🙏🏼

That was beautiful, thank you for sharing,
Goosebumps! 🙏

Very simple meditation is just what you sometimes need to remind yourself it’s all about the breath, thank you 🙏

Thank you Ryan, I miss practice, so I did this one. Thank you so much 🙏🏻💞💛💌🤗

Thank you 🙏 Ryan for sharing this meditation with us. Your continued support helps me strengthen, maintain and grow my practice. Thank you 🙏
🙏✨💛💫🕊

Ryan you are amazing. Thank you for the Yumi practice of mindfulness 🧘🏿‍♀️

Enjoyed the meditation and the message, love carrying away thoughts to ponder on, thank you🥰

Powerful

Nice short mediation during my work day to relax and focus on my breath and myself

This is just what I needed for my lunch break at work. Thank you! 🙏

Amazing practice as always! So soothing and helpful 🙏🏼