Meditation Mountain - 10 Minute Guided Meditation for Mindfulness

Episode Date: March 13, 2021

This 10 minute guided meditation is designed to allow you to become more mindful and present. Use this morning meditation to help lower stress, reduce anxiety and increase your mindfulness. Committing to a short 10 minute guided meditation practice every day is a proven way to help us all shrink feelings of stress in every day life. Feel free to use this video regularly as meditation for stress or pressure reduction at any point throughout the day.  This guided meditation can be used as morning meditation or as a body scan meditation. Either way mindfulness is something we can all practice and get better at day by day. Sometimes the best guided meditation we can follow are simple ones. Easy to follow 10 minute sessions that focus on mindful thoughts and deep breathing. The benefits of meditation and mindfulness don't end once you open your eyes. Take a moment afterwards to reflect on how you feel coming out of the meditation. Notice if your heart beat has slowed or if you feel you're no longer overthinking. These benefits may not last forever but that's why daily meditation or some kind of regular practice has powerful benefits long term. For beginners learning to meditate our body scan meditation and meditation for beginners videos linked above may be a great start to help this become a more regular practice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to Meditation Mountain. Let's begin by sitting in a comfortable position with your eyes open and palms facing the sky. Start by taking a deep breath in and out. One more in and out. Now we can gently close our eyes. As we do, remember to keep your focus on that soft, slow, deep breathing. in, in practice today is about letting go. Letting go of distress, the tension, the anxiety, and the worry that everyday life can bring.

So, if during the next few minutes you find your mind drifting or filled with thoughts, remember, we're here today not to judge them or battle against them. When a thought enters your mind, just take a moment to observe it. Notice the feelings that come along with that thought, and then gently, softly, let it drift away without judgment or attachment. Simply let the thought fade into the distance. You may begin to feel your body starting to relax. Let's continue to breathe softly and deeply. As we slowly release the tension from our muscles, all our stress, anger, worry, and fear is held in our physical body.

Noticing it is the first step towards being able to release that tension. Let's start by softening your face. Always expressive. Our faces rarely have a chance to rest. Take this moment to let go of any tension in your forehead, around your eyes, in your cheeks, and down your neck. Relaxing deeply into your breath. as you do. Moving down from there, it's time to relax your shoulders, softly lower them as you

breathe out and feel the weight being lifted off them as you visualize your stress and worries melting away. Take a moment to slow your breathing once more in. In as we breathe deeply, we want to relax our core muscles, expanding them as we breathe in and keeping them soft as we breathe out. Moving on to your hips and lower body, letting any tension they may be holding, melt away beneath you. Try to visualize this new peace, this calm, washing over you and with you. with it, washing away your stress, worry, and fear in this moment. Remembering to simply observe any thoughts coming your way, don't try to attach feelings to them or judge them. Just let them come, and then very calmly, let them go, fading into the distance.

Take this calm, take this peace, and use it to find something. something you can be grateful for in this moment. A new day, the shining sun, or just a new opportunity to start fresh from a calm place. Take this feeling with you and as you go throughout your day. And remember that you are in control of your own feelings. You have the power to stay calm and let your stress, anxiety, or worry become emotions you simply observe without judgment as you watch them pass by. As we come to the end of our practice today, start to become aware of the room you're in, feeling the floor beneath you and the air around you as you slowly begin to wiggle your fingers, then your toes and gently. Whenever you're ready, opening your eyes,

that concludes our practice today.