Reset Your Mind in 10 Minutes: Andy’s Soothing Guided Meditation for Instant Calm

So getting comfortable, I'm going to start with the eyes open, soft focus, just aware of the space around you. And when you're ready, just taking some big deep breaths, breathing in through the nose and out through the mouth. As you breathe in, just noticing how the body expands as it fills with air. And as the body exhales, just noticing how muscles soften as the body gives way. And with the next out breath, just gently closing the eyes. So before you do anything, just pausing for a moment, just appreciating that feeling, being on your own for a few moments, not having to do anything, to respond to anything, just taking some time for yourself. And just bringing the attention to the body, just allowing the mind to feel very grounded in the body, just feeling the weight of the body pressing down, noticing the contact against the seat or the floor, the weight, the hands and the arms, the feet and the legs. And just settling back into the space around you, noticing any sounds, not resisting any sounds, but just noticing, allowing the sounds to come and go. And then as you bring the attention back to the body, just taking this opportunity while you are alone, just to notice how the body feels. So is there a sense of heaviness or lightness to the body? Is there a sense of stillness or agitation? Not trying to change anything, just noticing how the body feels. And then just gently scanning down through the body, just noticing any areas of discomfort, just letting them go as you pass down through the body. And just beginning to notice the movement of breath, a rising and falling sensation. Notice where in the body you feel that movement. If you can't feel anything at all, just gently placing your hand on the stomach, allowing the body to breathe in its own way, noticing if the breaths are long or short, deep or shallow, and paying special attention to the out-breath each time. Not forcing it in any way, just watching the out-breath from the very beginning to the very end. And if you find that it helps as you, you can just sort of count the breaths as they pass. So one with the rising sensation, then two as the body exhales, you feel that falling sensation, noticing how the body softens, noticing a sense of space in the mind, in the body, with each out-breath. And just starting at one again. So just counting up to two each time, focusing on the out-breath, just noticing that feeling of space that comes with each exhalation. Of course, thoughts are going to come in every now and again, that's fine, that's perfectly normal. As soon as you realize that the mind has wandered off and been distracted, just letting go of those thoughts, and gently coming back to the breath, gently placing the attention on the out-breath, appreciating that sense of space, each time just coming back to the breath. And then just for a moment, letting go of even any focus on the breath, just allowing the mind to be completely free to do whatever it wants to do. And then bringing the attention back to the body, back to that feeling of contact and weight, back to the space around you, just noticing the sounds again, just becoming more aware of your surroundings as you gently open your eyes in your own time, and have a stretch if you'd like to.