Morning intention3 min
Three minutes after you wake up to set the direction of your day: try not to harm anyone, help where you can, and recognize difficult emotions when they come.
BLESSFU · MEDITATION
Guided Meditation: Ten Minutes a Day
Meditation is not thinking of nothing. It is learning to place the mind on one thing, and to bring it back when it wanders. Start with the breath, a few minutes a day.
Before you begin
- How to sit: a cushion or a chair are both fine. Keep your back straight but not stiff, relax your shoulders, rest your hands on your lap, and close your eyes or rest your gaze on the floor ahead. See the illustrated How to practise · Meditation basics.
- When: early morning is best, before the day fills your mind. A regular time matters more than a long session.
- How long: start with five minutes. Five minutes every day does more than an hour once a week.
- Beginning and end: before you start, recall that you are doing this to become better for yourself and others; at the end, dedicate the merit to all beings. Every recording below includes both steps.
Three guided recordings
Breath counting5 min
The most basic way to settle the mind: count one for each breath in and out, up to ten, then start again. When the mind wanders, come back. Coming back is the practice.
Loving-kindness8 min
Starting with yourself, then someone close, a stranger, someone you have had friction with, and finally all beings, offer the wish: may you be safe, healthy and at peace.
Common questions
My mind is full of thoughts. Am I doing it wrong?
No. Everyone starts like this. Noticing that you have drifted is itself awareness, and every time you come back, you have practised once.
I get sleepy.
Straighten your back, open your eyes slightly, or practise in the morning when you are more alert.
My legs go numb, or my back hurts.
Sit on a chair. There is no need to force a cross-legged posture. A relaxed body helps the mind settle.
Do I need a teacher?
Breath counting and loving-kindness are introductory methods used by every tradition, and you can practise them on your own. For deeper practices such as calm abiding and insight, or yidam practice, the tradition is to learn from a qualified teacher.
Can I practise when I feel very low?
It can help, but meditation is not a substitute for a doctor or a mental health professional. If sleeplessness or low mood lasts, please reach out for help.
About the recordings
The scripts were written by BlessFu and read by an AI-generated voice, with a singing bowl at the beginning and end. You are welcome to listen and download them for personal practice.