About This Practice
This 10-minute meditation is a gradual practice of mindfulness. It begins with the breath as an anchor, then expands to include the whole body, sounds, and finally rests in spacious open awareness. Through this unfolding sequence, you may find yourself becoming more relaxed, clearer, and more connected with the present moment.
Who This Is For & When to Practice
This practice is suitable for anyone—especially those who live busy lives and often feel stressed. Whether you are an office worker, a parent, or a student, or if you’re facing anxiety, sleeplessness, or a restless mind, this meditation can help you relax and return to a sense of balance. Whenever you long for a moment of clarity and calm, this practice can support you.
Why Practice
In daily life, we are often pulled around by thoughts, stress, and emotions, leaving us distracted or tense. This meditation can help you:
Calm the nervous system and reduce stress and anxiety.
Strengthen focus and clarity, bringing more stability to the mind.
Increase sensitivity to bodily sensations, cultivating deeper self-awareness.
Open to acceptance, softening resistance to unpleasant experiences.
With regular practice, you’ll develop resilience and the ability to remain balanced and clear even when life feels challenging.
How to Practice
Find a quiet place where you can sit or lie down comfortably. Follow the guidance: begin with awareness of the breath, using it as an anchor; then expand attention to include sensations in the body; open further to the sounds around you; and finally, allow all experiences—breath, body, sounds, thoughts, emotions—to flow naturally into awareness while you simply rest as the observer. Throughout the practice, there’s no need to change anything—just gently notice and allow.
