Can 10 Minutes of Mindfulness Really Transform Your Day? LET’S FIND OUT
10 Minute Meditation
[{'start': '0.640', 'end': '4.560', 'text': 'I know a really simple way to find\xa0\nout if 10 minutes of mindfulness'}, {'start': '4.560', 'end': '8.800', 'text': "really can transform your day.\nAnd yeah, you guessed it—we're"}, {'start': '8.800', 'end': '12.240', 'text': 'just going to give it a try.\nSo stay with me for the next'}, {'start': '12.240', 'end': '18.720', 'text': '10 minutes, and you can make your own mind up.\nAnd then let me know how you feel at the end.'}, {'start': '18.720', 'end': '24.400', 'text': 'But first—how are you feeling right now?\nIf your mind is feeling a bit busy,'}, {'start': '24.400', 'end': '29.520', 'text': "or scattered, or distracted right\xa0\nnow, then that's completely normal."}, {'start': '29.520', 'end': '37.520', 'text': "And that's why we're here—to use mindfulness to\xa0\nlet the mind naturally quieten down, to refocus,"}, {'start': '37.520', 'end': '41.040', 'text': 'and to find a little bit more peace and calm.'}, {'start': '41.040', 'end': '45.920', 'text': 'But what is mindfulness?\nWell, mindfulness is simply noticing'}, {'start': '45.920', 'end': '53.120', 'text': "whatever's happening right now, but without\xa0\nany judgment or any pressure to change things."}, {'start': '53.120', 'end': '55.440', 'text': "We'll gently explore mindfulness using the"}, {'start': '55.440', 'end': '62.800', 'text': 'breath and the body—keeping things\xa0\nvery simple, but very effective.'}, {'start': '62.800', 'end': '69.840', 'text': 'Take a moment to find a comfortable position,\xa0\nand you can close your eyes if you like.'}, {'start': '69.840', 'end': '73.920', 'text': "And then let's begin by taking a few deep breaths."}, {'start': '73.920', 'end': '82.160', 'text': 'Breathe in through your nose if you can,\xa0\nand then breathe out through your mouth.'}, {'start': '82.160', 'end': '92.720', 'text': 'Breathe in slowly, fill your lungs, and\xa0\nthen breathe out with a nice long exhale.'}, {'start': '92.720', 'end': '98.880', 'text': 'Once more, at your own pace,\xa0\ntake a nice deep breath in.'}, {'start': '98.880', 'end': '106.720', 'text': 'As you breathe out, letting\xa0\nthe body settle and relax.'}, {'start': '106.720', 'end': '116.800', 'text': 'Now let your breath return to its natural\xa0\nrhythm—no need to control it in any way.'}, {'start': '116.800', 'end': '122.960', 'text': 'And then simply bring your\xa0\nattention to your natural breath.'}, {'start': '122.960', 'end': '126.560', 'text': "Notice when you're breathing in."}, {'start': '126.560', 'end': '136.560', 'text': "And notice when you're breathing out.\nNo need to change it or control it."}, {'start': '136.560', 'end': '147.840', 'text': 'Just bring your awareness to each time the breath\xa0\nflows in, and to each time the breath flows out.'}, {'start': '147.840', 'end': '156.480', 'text': 'You might feel your chest rising and\xa0\nfalling, or the movement of your belly.'}, {'start': '156.480', 'end': '168.160', 'text': 'Just gently notice it, one breath at a time.\nYou might even notice the coolness of the air'}, {'start': '168.160', 'end': '180.240', 'text': 'as you breathe in, and the slightly\xa0\nwarmer air as you breathe out.'}, {'start': '180.240', 'end': '188.560', 'text': 'Just keep noticing your breath\xa0\nfor a little while longer.'}, {'start': '193.280', 'end': '198.720', 'text': 'And now, as you continue to\xa0\nbreathe naturally and comfortably,'}, {'start': '198.720', 'end': '211.040', 'text': 'just begin to check in with your body.\nNotice any sensations you can feel in your body.'}, {'start': '211.040', 'end': '216.480', 'text': 'Do you feel any sensations?\nDo you feel any tension?'}, {'start': '216.480', 'end': '238.000', 'text': 'Perhaps in your shoulders, or in your jaw.\nOr maybe you feel sensations in your hands.'}, {'start': '238.000', 'end': '245.040', 'text': 'Notice any comfortable feelings, and\xa0\nnotice any uncomfortable ones too.'}, {'start': '250.080', 'end': '261.200', 'text': 'Just notice whatever you\xa0\ncan feel, exactly as it is.'}, {'start': '261.200', 'end': '267.040', 'text': 'Notice your feet resting comfortably on the floor.'}, {'start': '269.920', 'end': '280.560', 'text': 'Feel the contact between your\xa0\nbody and the surface beneath you.'}, {'start': '280.560', 'end': '293.280', 'text': 'Notice your whole body resting\xa0\nhere—supported, calm, and easy.'}, {'start': '296.880', 'end': '305.280', 'text': 'And now gently shift your\xa0\nattention to the sounds around you.'}, {'start': '305.280', 'end': '311.200', 'text': 'Without needing to label\xa0\nthem or to judge the sounds,'}, {'start': '311.200', 'end': '322.720', 'text': 'just notice them coming and going.\nNotice any sounds close by.'}, {'start': '328.160', 'end': '336.720', 'text': 'Notice any sounds farther away.'}, {'start': '336.720', 'end': '343.280', 'text': "And if you can't hear anything apart from\xa0\nmy voice, then that's perfectly okay."}, {'start': '343.280', 'end': '350.480', 'text': "Just the action of trying to hear\xa0\nwhatever's around you is perfect."}, {'start': '360.480', 'end': '363.600', 'text': 'And if your mind wanders or begins to tell stories'}, {'start': '363.600', 'end': '368.960', 'text': "about the sounds you can hear,\xa0\nthen that's completely normal."}, {'start': '368.960', 'end': '376.560', 'text': 'And just gently return your\xa0\nattention to simply listening.'}, {'start': '384.640', 'end': '386.400', 'text': 'Good.'}, {'start': '386.400', 'end': '394.080', 'text': 'Now gently bring your attention back to you.\nAnd you can keep noticing your breath or the'}, {'start': '394.080', 'end': '400.400', 'text': 'sensations in your body—whatever\xa0\nfeels the most natural to you.'}, {'start': '402.400', 'end': '408.320', 'text': 'And as you notice the breath or the\xa0\nbody, you may notice thoughts coming'}, {'start': '408.320', 'end': '416.800', 'text': "into your mind, pulling your attention away.\nAnd that's good—that's perfectly normal."}, {'start': '416.800', 'end': '426.640', 'text': "It's just your brain braining—doing what minds do.\nBut each time you notice this happening,"}, {'start': '426.640', 'end': '433.200', 'text': "gently acknowledge the fact that you're\xa0\nthinking—but without any judgment."}, {'start': '433.200', 'end': '451.120', 'text': 'And then bring your attention back\xa0\nto your breath or to your body.'}, {'start': '451.120', 'end': '455.600', 'text': 'Stay with the breath or the body.\nAnd when your mind wanders,'}, {'start': '455.600', 'end': '471.280', 'text': 'just smile at it and invite your attention\xa0\nonce more back to the body or the breath.'}, {'start': '478.880', 'end': '488.000', 'text': 'And now, to complete this meditation, drop\xa0\nany attention on the breath, on the body.'}, {'start': '488.000', 'end': '493.520', 'text': 'And for a little while, just do nothing.'}, {'start': '493.520', 'end': '500.720', 'text': 'Rest quietly here.\nBody relaxed.'}, {'start': '504.560', 'end': '509.840', 'text': 'The breath flowing naturally.'}, {'start': '509.840', 'end': '529.760', 'text': 'Nothing to do.\nJust be.'}, {'start': '529.760', 'end': '533.440', 'text': 'Good.\nAnd now begin to'}, {'start': '533.440', 'end': '543.040', 'text': 'gently move your fingers and toes.\nYou can blink your eyes open.'}, {'start': '546.160', 'end': '553.600', 'text': 'And perhaps gently stretch\xa0\nyour shoulders or your neck.'}, {'start': '553.600', 'end': '564.080', 'text': 'Take a moment to acknowledge yourself for\xa0\ntaking this 10 mindful minutes—for you—today.'}, {'start': '564.080', 'end': '572.240', 'text': 'And why not join me for 10 minutes every day for\xa0\nthe next 10 days using this playlist on screen?'}, {'start': '572.880', 'end': '578.160', 'text': 'I always keep things very\xa0\nsimple and very effective.'}, {'start': '578.160', 'end': '585.600', 'text': 'And you might be surprised how much of a change\xa0\nyou can make in your life in just 10 days.'}, {'start': '585.600', 'end': '591.120', 'text': "And as I leave you now, I'm sending you peace,\nI'm sending you love,"}, {'start': '591.120', 'end': '597.440', 'text': "And I'm sending you happiness,\nFor the rest of your day."}]