Mindfulness Meditation For Beginners

This is a basic mindfulness meditation especially for beginners. Having 10 minutes of play time, the duration is rather short and qualifies for listeners who are just starting their mindfulness practice. The meditation contains just enough guidance to keep track. It is also well suited for people who are looking to cultivate mindfulness during their day for a short period of time.

Transcript

Digital Culture Club Practice Mindfulness Meditation Welcome to this 10 minute mindful breathing exercise.

My name is Tobias and I invite you to find a comfortable position,

Sitting on a chair or lying down on the floor.

Allow your body to stay alert and choose to either close your eyes or leave them open with a soft gaze.

Take a moment to notice how your body feels right now.

There is no need to change anything,

Simply observe the sensations present in your body.

Feel the air as it enters through your nostrils or mouth.

Notice the sensation of your chest or belly rising with each inhale and falling with each exhale.

If your mind starts to wander,

That's perfectly normal.

When you notice this happening,

Gently guide your attention back to your breath without judgment.

As you continue to breathe,

Try to deepen your awareness.

Notice the temperature of the air as you breathe in and out.

Is it cool as you inhale and warm as you exhale?

Now let's try counting our breaths.

Simply count 1 as you inhale and 2 as you exhale.

Continue this pattern up to 10,

Then start over at 1.

Remember,

If you lose count,

Simply begin at 1.

If you find your mind wandering,

Acknowledge the thoughts without judgment and then gently return your focus to your breath and the counting.

Now let go of the counting and return to simply observing your breath.

Notice any changes in your breathing since we began.

Has it become slower or deeper?

As we approach the end of this practice,

Take a moment to appreciate the time you've given yourself to cultivate mindfulness.

And now gradually bring your awareness back to your surroundings.

Notice the sounds around you,

The feeling of the surface supporting you and start to slowly bring back some movement into your body,

Starting with your feet,

Your hands,

Shoulders and your head.

And if you feel like stretching,

Just enjoy feeling into your body.

When you are ready,

Slowly open your eyes and take a deep breath.

Thank you for practicing mindfulness today.

Remember,

You can return to your breath anytime during the day to find a moment of calm.