10 Minute Mindful Sitting Practice

A ten-minute mindfulness sitting practice offering you an opportunity to settle into the present moment with a quality of presence and experience greater clarity and relaxation.

Transcript

We begin this 10-minute mindfulness sitting by bringing ourselves into a posture that's upright and stable as we lower or close our eyes,

Whichever you prefer,

And bring our attention to the body sitting in this moment.

As we breathe.

Taking three slower,

Deeper breaths than we may normally take,

Just a little bit slower,

A little bit deeper as we breathe in and out in and out breathing in and breathing out and then allowing the breath to resume its natural flow and rhythm,

Whatever that flow and rhythm may be in this moment feeling the breath,

Sensing the breath as it flows through the body perhaps at the nostrils or mouth you feel the flow of air in and out or the movement of the belly as it rides along the wave of the breath expanding on the in-breath,

Softening on the out-breath in whatever way you know this breath,

You feel,

You sense this breath,

Rest your attention in this knowing,

In this being the breath for the breath is you with the intention to sustain,

To keep your attention on the breath as it flows in and out of this precious body breathing in and out breathing out breathing in breathing out breathing in breathing out aware of breathing in aware of breathing out and when from time to time you notice that your mind has wandered away,

Lost in a story,

Caught in some other moment in time the past,

The future,

Or even a story about this moment when you notice that your mind has wandered gently escorting your attention back to the breath remembering that you're still here breathing you simply forgot but you've remembered this breath flowing in this breath flowing out this moment as it is allowing the belly to move with the breath not trying to breathe a certain way but not getting in the way of the natural flow and rhythm of the body moving with the breath aware of the posture aware of the posture aware of the breath aware of the breath aware of the breath and when you're ready in the next moment or two with an awareness of doing so lifting the gaze,

Opening the eyes and moving the body moving the body moving the body moving the body

Reviews

This is such an easy and calming meditation. I appreciate the quiet, the reassuring guidance. It was a very calming experience for me. Thank you Scott. 🙏🏼💕

Very nice Scott! I enjoy your meditations 😊. Thanks 🙏

Thank you. I really enjoyed the silence to talking ratio. Lovely guidance 😊

I’m really enjoying these longer meditations. They provide such relaxation and clarity to my days.

Very nice, simple and practical practice. Thank you.

Great practice! Recommended.

Not too much talking. Just simple quiet instruction.

Very nice...thank you.

Simple and effective. Namaste.