The Perfect Mindfulness Meditation in only 10 Minutes

mindfulness meditation there are many different ways to practice mindfulness meditation today we will do just one of those many things essentially mindfulness meditation can be practiced anytime anywhere because it is the practice of being mindful of either your breathing physical sensations emotions or even the sites around you the goal is to just be aware and to notice without judging and anytime a thought to enters your mind to return back to whatever it is you are practicing being mindful of to begin sit in a comfortable position closing your eyes and just breathing softly slowly [Music] focusing

on your breath letting yourself be mindful of how it feels when you enter your body practice being the observer as you observe the different sensations that happen in your body as the breath enters in and exits out what sensations do you notice in your nose in your chest [Music] in your stomach anytime your mind wanders just return to the sensations created by breathing [Music] now let yourself focus on different sensations occurring throughout your body begin by bringing awareness to your hands being mindful of how they feel [Music] what they are experiencing [Music] just letting your

awareness return back to your hands and the sensations that are in them anytime your mind wanders elsewhere [Music] now bring awareness to your ears first observe any feelings or sensations that you're having without judgment just observing now focus on the sounds that are entering in through your ears being mindful and present of what is happening in this area of your body anytime your thoughts drift elsewhere just return your awareness to your ears any sensations any sounds [Music] now bring awareness to the center of your chest in your heart energy center just observe [Music] any feelings

you experience here whether it's emotional or physical like the beating of your heart [Music] but whatever you feel just be as you simply observe it there is nothing else you need to do all you need to do is observe [Music] [Music] [Music] now scan your body from the top of your head to the tips of your toes looking for any areas that may be experiencing some kind of sensation it doesn't matter how extreme or how subtle the sensation is whatever you find just draw your awareness to this area and let it be you're not trying

to change it you're just acknowledging it every time your thoughts drift away just return to observing [Music] [Music] again return to being mindful of your breath [Music] feeling the air observing the flow and the rhythm of your breathing pattern and just become mindful of your thoughts no need to judge them just observe whatever it is that they are let them drift in and out as you just simply let them be let the mentor let them exit do not try to change them or control them they just are [Music] and now slowly begin to bring your

awareness to your fingers into your toes as you wiggle them slowly feel any sensations happening here just being aware of them and now roll your shoulders slowly and gently noticing any sensations here and when you are ready slowly bring your awareness back to the room around you [Music] [Music] you [Music]