Guided Mindfulness Meditation: A 10-Minute Practice You Can Try Today
Ten minutes is the "sweet spot" for meditation. It’s short enough to fit into a busy morning or lunch break, but long enough to actually shift your mental state from chaotic to calm.
If you’ve tried 1-minute sessions and feel ready to go deeper, this 10-minute guided mindfulness meditation is your next step. You can read through the script below to guide yourself, or download the app to have a calming voice lead you through it.
Why 10 Minutes?
When you first start mindfulness meditation, it takes a few minutes just for the "dust to settle."
- Minutes 0–3: Your mind is still racing with to-do lists.
- Minutes 3–6: Your body starts to relax and breathing slows.
- Minutes 6–10: You enter a deeper state of awareness and calm.
While micro-sessions are great for building a habit, a 10-minute session gives your nervous system the time it needs to genuinely down-regulate.
How to Prepare
Since this is a slightly longer session, comfort is key.
- Find a quiet spot: A bedroom, parked car, or quiet office corner.
- Silence distractions: Put your phone on Do Not Disturb.
- Sit comfortably: Chair (feet flat on floor) or cushion (cross-legged). Keep your spine straight but not stiff.
The 10-Minute Script (Step-by-Step)
Note: If you are reading this to yourself, pause for 30–60 seconds between each section to let the experience sink in.
Minutes 0–2: Arriving and Grounding
"Start by finding a comfortable seat. Let your hands rest gently on your lap or knees. When you feel ready, allow your eyelids to close, or simply soften your gaze downward."
"Take a deep, slow breath in through the nose... filling the lungs... and a long, slow breath out through the mouth. Let your shoulders drop. Let your jaw unclench."
"Acknowledge that for the next ten minutes, there is nowhere else you need to be, and nothing else you need to do. You are simply here."
Minutes 2–4: Body Scan
"Bring your attention to the physical sensations of the body. Feel the weight of your body on the chair or cushion. Notice the contact points—your feet on the floor, your hands on your legs."
"Scan down from the top of your head. Is there tension in your forehead? Your neck? Your stomach? Don't try to force it away, just notice it. Imagine softening around any tightness."
Minutes 4–8: The Breath Anchor
"Now, gently shift your focus to your breath. You don't need to change it. Just find the place where you feel it most clearly."
"Maybe it’s the cool air at the tip of your nose. Maybe it’s the rising and falling of your chest or belly."
"Rest your attention there. Ride the wave of the inhale... and the wave of the exhale."
(Pause for silence)
"Sooner or later, your mind will wander. You might start thinking about lunch, or work, or a conversation. This is not a mistake. This is normal."
"The moment you realize you’ve wandered—congratulate yourself. That realization is the moment of mindfulness. Gently, without judgment, guide your attention back to the breath."
Minutes 8–9: Expanding Awareness
"For the last minute, let go of the focus on the breath. Let your mind do whatever it wants to do. If it wants to think, let it think. If it wants to be still, let it be still."
"Simply sit in this open space of awareness."
Minute 10: Returning
"Bring your attention back to the body. Feel the weight of your body on the chair. Notice the sounds in the room around you."
"Take one final deep breath in... and let it go."
"When you are ready, slowly open your eyes. Take a moment to notice how you feel before you move back into your day."
How to Use This Script
Reading a script while trying to meditate can be tricky because you have to keep opening your eyes! Here are the best ways to use this page:
- Read it first: Read the script through once to understand the "map" of the session, then close your eyes and do it from memory.
- Record it: Record yourself reading the script calmly on your phone's voice memo app, then play it back.
- Use the App (Recommended): The Meditation Mastery app includes professionally narrated 10-minute sessions, so you can just press play and close your eyes.
FAQ
Is 10 minutes of meditation enough?
Absolutely. Consistency beats intensity. 10 minutes a day is far more effective than one hour once a month. It is enough time to lower cortisol and reset your focus.
What if I can't sit still for 10 minutes?
Start with 3 or 5 minutes. The Meditation Mastery app has specific timers for these shorter durations. You can build up to 10 minutes gradually over a few weeks.
What if I fall asleep?
If you fall asleep, it likely means your body needed the rest! Try meditating sitting upright rather than lying down to stay awake, or meditate earlier in the day when you are more alert.