10 Minute Guided Meditation to Unplug & Reset Your Mind | Beyond the Hustle

0:00Close your eyes for a moment and just listen to the speed of the world. Whether it's the sound of traffic outside, the home of your home, or just the mental noise of everything you have to get done, just acknowledge that pace. For the next 10 minutes, you are officially stepping off the track. The world will keep spinning, the hustle will continue without you, and that is perfectly

1:02okay. You don't need to change your clothes or sit in a special way. Wait where you are, let your shoulders drop. Imagine you were taking off a heavy coat, the coat of your busy self. Let it down. You don't need it here. Take a slow, deep breath in.

2:12And as you exhale, feel the rush of the day begin to drain away from your body. When we are in the hustle, we often brace ourselves. We tighten our jaws. We squint our eyes. And we hold our breath. Check in with your face right now. When you let your forehead go smooth, check in with your hands.

3:27Are they ready to grab, type, or hold? Let them go completely limp. Check in with your belly. Give it permission to expand fully as you breathe. In the world of the bustle, we are always preparing for the next thing.

4:31But here, there is no next thing. There is only the feeling of the air moving in and out of your lungs. Every exhale is a message to your nervous system. I am safe, I am still, I am enough exactly as I am. Notice the difference between the speed of your thoughts and the speed of your breath.

5:38Your thoughts might still be trying to hustle, planning, worrying, or remembering. Let them, you don't have to follow them. Stay with the slow, steady rise, and fall of your chest. Much in you are sitting in the middle of a busy train station, but you aren't waiting for a train.

6:46You are just sitting on a bench, perfectly still, while everyone else rushes past. You are the stillness in the center of the noise. The more you focus on the physical sensation of your breath, the further away the bustle

7:53is. For these next few minutes, we will sit together in the quiet, enjoy the luxury of being unproductive. You don't have to achieve peace, you just have to allow it. If the mind tries to pull you back into doing mode, gently guide it back to the weight of your body on the seat.

8:57You are grounded, you are steady, you are at rest. You are the stillness in the center of the noise, you are at rest, you are at rest. As we bring this meditation to a close, take a deep, slow breath.

10:09Notice how it feels to have stepped out of the rush for a while. You can carry this sense of the quiet center with you when you return to your day. You might have to go back to the hustle, but you don't have to be of the hustle. You can move with ease. Slowly wake up your body, move your fingers, stretch your neck.

11:16When you are ready, open your eyes. Thank you for practicing with me today.