10 minute guided mindfulness meditation
Description
Vocal Characteristics
Language
EnglishVoice Age
Young Adult (18-35)Accents
North American (General)Transcript
Note: Transcripts are generated using speech recognition software and may contain errors.
Hi, this is Brandon with Shanghai Mindfulness. This is a short, 10 minutes guided, mindful meditation. Make sure you're in a place where you won't be disturbed for about 10 minutes your head and said in a posture, Well, your erect but not stuff. And allow yourself to take for deep breaths into the nose fully in and letting go fully and and lead and go fully in the lad and go once more fully in and letting go. Become aware of your forehead, allowing your foreheads. Relax your eyes, the little muscles between the eyes fully, allowing them to let go the cheeks jaw. You can even relax the time inside of the mouth. How did that go? Fully letting your entire face just melts. Relax your shoulders, the chest, your stomach, the guys, your knees, the Cavs in your feet. Touching the floor. Just a lot to fully let go. Watching your entire body right now. Observing. Scanning as you do this, Bring your attention to your breathing the beginning of the inhale in the pause between the inhalation and the exhalation, fully covering the breath. In your awareness, there's no need to control the breath. Just allow it to calm and go naturally. Each moment you find the mind wandering very gently. Simply begin again, observing the mind and come back to the breath watching and observing your breathing. The rhythm notes Very moment. The first breath begins in the very moment ends. Every breath is the beginning and end. If you find yourself thinking that's normal, it's good to observe the mind. Each moment you observe a thought if you get carried away in the ah, be very gentle with yourself and observe it. Smile that you caught yourself thinking and come right back to your breathing. As you watch your breathing, you may. Here sounds around. You serve those sounds and try not to get caught up in the sounds and judge them from good and by just observe them as noise. We assign the meaning to these sounds. See if you can notice the pause and between the sound, the moment it arises and the moment it goes away. This helps us not identify so much with the noise and more so, observe it as it arises, coming back to your breathing the inhalation in the pause between inhalation and the exhalation, make a note of your posture coming back to your breathing in the hours Now for the last minutes. If our practice fully allow yourself to let go, you don't have to watch the breath. If you find yourself thinking, go ahead and let yourself think. Just observe the mind and what arises. Go ahead and take two deep breaths fully in letting go once more fully in. I didn't go today. You took a moment for yourself in pure awareness.