Mindfulness Meditation
10-Minute Mindfulness Meditation
1. Get Situated: Sit comfortably in your chair, ensuring your back is straight but not rigid. You can rest your hands on your desk or on your lap. If it feels comfortable, close your eyes. If not, simply lower your gaze to a spot on the floor a few feet in front of you.
2. Connect with the Body: Bring your awareness to the physical sensations of sitting. Feel the weight of your body in the chair. Notice the points of contact: your feet on the floor, your thighs and back against the seat. There is no need to change anything, just observe.
3. Tune into the Breath: Now, gently guide your attention to your breath. Don’t try to control it—you are not a breather, but an observer of the breath. Notice the physical sensations: the cool air entering your nostrils, the slight expansion of your chest and belly as you inhale, and the gentle fall as you exhale.
4. Find Your Anchor: Use the breath as your anchor to the present moment. Your entire focus can be on the simple, rhythmic cycle of inhaling and exhaling.
5. The Inevitable Wander: At some point—maybe in 10 seconds, maybe in a minute—you will notice that your mind has wandered. You might be thinking about an email, planning your evening, or replaying a conversation. This is not a failure. This is the entire practice.
6. Acknowledge and Return: When you notice your mind has drifted, gently acknowledge it. You can even silently say to yourself, “thinking,” or “wandering.” Do this without any judgment or frustration. Then, with a sense of kindness, gently guide your attention back to the sensation of your breath. Your anchor is right where you left it.
7. Expand Your Awareness: After a few minutes with the breath, expand your awareness to include the sounds around you. Notice the hum of the computer, distant voices, or the sound of your own breathing. Don’t label the sounds as good or bad; simply let them come and go, like clouds passing in the sky.
8. Check-in with the Body: Briefly scan your body from head to toe. Notice any areas of holding or tension—perhaps in your jaw, your shoulders, or your forehead. On your next exhale, imagine sending your breath to that area, inviting it to soften, even just a little.
9. Preparation to Return: As you near the end of your 10 minutes, bring your awareness fully back to the physical sensations of your body in the chair. Wiggle your fingers and toes gently.
10. Gently Open: When you feel ready, slowly and gently open your eyes (if they were closed). Take a moment to notice how you feel. Is there a sense of spaciousness? A little more calm? Carry this quality of mindful awareness with you as you move into your next task.
Disclaimer this is for educational purposes only. Contact your provider for any diagnosis or medical issues.
Created by Lucille Wenger LMT and AI assisted with content.
