Guided Meditation: Ten Minutes for a Scattered Mind
A short guided meditation for grounding attention in the breath, especially useful after time online.
This guided meditation is designed for scattered minds. If you have just spent time online, this practice helps you return to the body and the breath.
Before you begin
Find a comfortable seat. You can close your eyes or soften your gaze. The goal is not to stop thinking — it is to notice where attention goes and gently return it.
The practice
- Settle into the posture.
- Feel the breath at the nostrils or the belly.
- When the mind wanders, notice it without judgment.
- Return attention to the breath.
- Repeat, as many times as needed.
“The thought of a moment ago is already gone. The thought of the next moment has not arrived. What is here? Just this.”
If your attention feels fragmented after scrolling, do not fight it. Each return is the practice.
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