Discover a simple 10-minute guided meditation to instantly release stress and sharpen your focus, regardless of your busy schedule.
Release Stress & Improve Focus: 10 Min Guided Meditation
Introduction to Inner Peace
Welcome. This guided meditation supports your journey to reduce stress and increase focus. You may be meditating early in the morning or have taken 10 minutes from your busy day.
Whether you reserved 10 minutes from your busy day, are starting your morning, or have struggled to focus until now, this meditation welcomes you. No matter what your day has brought so far or what is ahead, let each breath out of your mouth carry away those thoughts for a while.
The Power of Breath
Take a deep breath through the nose and release it from the mouth. Take a deep breath through the nose. Whatever did not happen by your will today, or you made a mistake, leave it with the breath going out of the mouth.
Let the desire to control the mind go with the exhale. Breathe deeply and focus on each breath.
Feel fresh oxygen spreading through your body, bringing calm. Notice your next breath is deeper without effort.
Establishing Focus and Stability
As you exhale, let your body relax fully. Keep your attention on your breath to help yourself relax in this moment.
Now, our minds are more stable than before. And in this peace, close your eyes slowly. Order yourself that for the next 7 minutes, meditation and peace are my first priority.
Relaxing the Body
Order your mind that whatever thoughts and sounds appear over the next 7 minutes will deepen my meditation. Keep your attention on the breath. Now just feel where in the body you are tensed.
Relax your facial muscles. Relax your jaw. Lower your shoulders.
Lower your ears. We are taking our body and mind towards simplicity, hardness and softness. Now, relax the breath completely.
The Practice of Observation
Let your breath flow naturally. Now, simply watch without effort.
Let your focus remain on the breath and the music. Don’t label the music or its changes.
Notice the change. But don’t give the change a name. During this meditation, if you get distracted by any thought or sound, then first of all accept that the focus was on a thought.
Returning to Awareness
And now I’m just watching the breath again. This is happening on its own. In this stability, we gradually realise that peace and meditation are my nature.
Here, there is no reaction or judgment, no effort. In this awareness, the mind becomes calmer.
See and feel that your attention is on the breath and the music. And there is no effort here. At this time, you are completely alert.
Benefits and Conclusion
Your mind remains deeply relaxed. This meditation is natural for you.
In this way, you can meditate for 10 minutes on a busy day. Stress is relieved. The mind gets rest.
The mind can think better without reacting. And you can easily focus on any task naturally. Just bring your attention back to the music and breathe slowly.
Waking Up
Now, very slowly, with small movements, shake your fingers and toes. As if you are waking them up. Now, keep your eyes open and sit very slowly.
Feel that the peace of your existence, the peace of your being, is spreading in the whole room. It is radiating in the whole environment. Friends, by practising this, you will be able to meditate for a long time.
Notice reduced reactions to stress and greater ease in focus. Approach tasks with fresh enthusiasm and presence.
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