This 10-minute mindfulness meditation script is designed to help your clients connect with the present moment, calm their minds, and cultivate a deep sense of awareness. By guiding clients through mindful breathing and body awareness, this meditation helps reduce stress, enhance focus, and promote emotional well-being. It’s an ideal tool for both individual and group sessions, providing a foundation of presence and calm that clients can carry with them into their daily lives. Without further ado, let’s begin.

"Begin by finding a comfortable seated position, allowing your hands to rest naturally in your lap or by your sides. When you’re ready, gently close your eyes and take a deep, slow breath in. As you exhale, feel the release of any tension, stress, or worries. Allow your body to settle, becoming fully supported by the surface beneath you.

Bring your attention to your breath. Notice the natural rhythm as you inhale…and exhale. There’s no need to control your breathing—simply observe it. Feel the cool air entering through your nose and the warm air as you exhale. With each breath, invite a sense of calm into your body. With each exhale, imagine letting go of any lingering distractions or tension.

As you continue to breathe, begin to notice the sensations of the breath. Feel the rise and fall of your chest, the expansion of your belly, and the gentle flow of air in and out. Let your breath become an anchor, a place to return your focus whenever your mind begins to wander.

It’s natural for thoughts to come and go. When you notice your mind drifting away—whether it’s to thoughts about the past, worries about the future, or plans for the day—gently acknowledge these thoughts without judgment. Then, kindly guide your focus back to the sensation of your breath. Feel the soothing rhythm, allowing each inhale and exhale to bring you deeper into a state of relaxation and presence.

Now, take a moment to notice any sounds around you. You might hear the soft hum of the room, distant noises from outside, or the gentle sound of your own breath. Rather than labeling or analyzing these sounds, simply observe them as they come and go, like waves in the background. Allow yourself to be fully present with whatever you notice, without trying to change or judge it.

As you breathe, bring your attention to the feeling of your body sitting here, supported by the ground. Notice the sensation of your feet touching the floor, the contact of your hands resting in your lap, and the way your back feels against the chair or cushion. Allow yourself to relax into this support, feeling grounded and steady.

Notice if there’s any tension or tightness in your body. Without trying to fix or change anything, simply acknowledge any sensations you feel. Take a deep breath in, and as you exhale, imagine sending a wave of relaxation to any areas of discomfort. Allow the tension to soften, like a knot slowly untying.

Turn your attention now to your mind. How does it feel in this moment? You may notice thoughts passing by—some fast, some slow. Rather than engaging with these thoughts, imagine watching them like clouds drifting across the sky. There’s no need to hold onto them; simply observe as they float by, allowing them to come and go as they please.

Bring your awareness back to your breath. Notice how it feels to simply be here, in this moment, without needing to do anything or go anywhere. Feel the rise and fall of your chest, the gentle expansion and release of each breath. Allow this simple act of breathing to be your focus, your anchor to the present.

As you continue, take a moment to bring a sense of gratitude to your practice. Be grateful for this time you’ve given yourself—for the chance to pause, to breathe, and to connect with the present moment. Silently repeat to yourself: 'I am here. I am present. I am at peace.'

Spend a few more moments in this quiet presence, feeling the calm and clarity growing with each breath. There’s no rush, no pressure—just the soothing rhythm of your breath, grounding you in the here and now.

​When you’re ready, gently bring your awareness back to the room around you. Notice the sounds you may hear, the sensations of the air on your skin, and the feeling of the ground beneath you. Start to wiggle your fingers and toes, bringing small movements back into your body. Take one final deep, cleansing breath in…and as you slowly exhale, open your eyes. Carry this sense of calm and mindfulness with you as you move through the rest of your day."