MEDITATION
10-minute guided mindfulness meditation
A simple mindfulness practice to help you slow down, focus your attention, and reconnect with the present moment.
Before you begin
Find somewhere comfortable where you can remain relatively still for around 10 minutes.
You can sit on a chair, sit on a cushion or lie down – whatever feels right for you.
You don’t need any previous meditation experience. Just choose somewhere you can relax without being disturbed.
When you’re ready, press play and follow the guidance.
A Moment to Pause
Peace isn’t found by having fewer thoughts. It’s found by changing our relationship with the thoughts we have.
The mind’s natural function is to generate thoughts. Worries will surface, memories will appear, feelings and emotions will arise, and our attention will naturally move from one thing to another. We can’t prevent this from happening, nor should we try to.
Mindfulness isn’t about stopping thoughts or clearing your mind. It’s about noticing when you’ve become caught up in a thought and choosing where to place your attention next.
A thought can arise without needing to be followed. A worry can appear without needing to be analysed. An emotion can be felt without needing to immediately react to it.
With practice, we can learn to notice what’s happening without automatically getting caught up in it. Over time, this can create more space between having a thought and reacting to it.
Within that space, we have a choice.
We can pause, observe and decide what deserves our attention.
What You’ll Practise
- Using your breath as an anchor for your attention
- Recognising when your mind has wandered
- Gently bringing your attention back without judgement
- Becoming more aware of sensations, thoughts and emotions
- Expanding your awareness to the present moment
Keep practising
You don’t need to set aside 10 minutes every time you want to practise mindfulness. Everyday moments can become opportunities to slow down and become more present and aware.
Try bringing your attention to ordinary moments throughout your day. When you’re drinking your morning coffee, walking somewhere, waiting for the kettle to boil, or simply sitting – take a moment to slow down and notice the moment you’re in.
Feel your feet on the ground. Notice the sounds around you. Pay attention to the sensations in your body.
These small moments can become opportunities to pause and reconnect with what’s happening right now.
