10-Minute Meditation For Beginners (Julius)

This session entails a basic meditation routine of 10 minutes, guided by Julius. There are some sounds in the background, and Julius has to cough at one point, but nothing too distracting.

Feel free to use this once or twice during the week, but we recommend to do most sessions without any guidance. This session is there to help you remember the steps, but we don't want you to become dependent on it. Meditating on your own requires a lot more concentration and kindness.

Transcript

So I will start by sitting in the first third of her chair or cross legged in a meditation cushion with a straight back and a relaxed body.

And you can keep your eyes open or close them,

Whatever you prefer.

So now we're going to bring our attention to all the sensations that come with the breath.

So you might notice the rising and falling of the chest.

Or maybe you can notice some movement in the shoulders with every breath.

And maybe you can also notice breath moving in and out of the nostrils.

And maybe you can notice the sensations of the breath somewhere else in the body.

Just try to be really curious.

So now just find a place wherever you can feel the breath most clearly and try to keep your attention at that place.

So to help you with this you can play this game called labelling the breath.

To do this you simply think in with every in breath and out with every out breath.

So in and out.

.

And if you notice that you're getting lost in thought,

That's totally fine.

It's all part of the practice.

No need to worry.

Just really kindly bring your attention back to the place wherever you can feel the breath most clearly.

All right.

And again,

If you notice that you are getting loose in here,

You can see that you are getting loose in here.

And again,

If you notice that you are getting loose in here,

You can see that you are getting loose in here.

So just try to be really curious,

Really curious to see how the breath feels.

Okay.

So if you notice that you are thinking,

Or maybe you find your attention somewhere else,

That's okay.

It's really all part of the exercise.

Just try to really kindly bring your attention back to the breath.

Okay.

Okay.

Okay.

Reviews

Really good today just relax before getting ready for bed

Thank you very much Julius. This meditation reinforces that I am doing my meditations correctly. Deeply appreciate it 🙏