A ~10-minute guided mindfulness meditation for artists and creatives led by a single speaker (Lennon Bone). The session guides listeners through a gentle body-scan and breath-focused practice (including optional breath-counting up to four), emphasizes that noticing distraction is the goal, and closes with practical recommendations (Headspace, Calm) and an invitation to request more meditations in the comments.
Finding creativity, for me, is really about flow. It's about coming into a space and trusting ourselves and not getting tied up in that loop pattern that happens that moment where we're overthinking something or we're afraid of what would happen if it went this way, what would happen if somebody didn't like this, all the what ifs, all the hows, instead of just thinking about what we're trying to accomplish and why. And so I want to lead us in a meditation here that will last about 10 minutes. And this is an opportunity for us to just clear our head and to step into focus. And what I want to say here is this is not something I do normally, and I hope that you find this useful for you, but this is a practice that I do daily. And the exercise here is really about just noticing when the focus goes to something else. So the meditation that we'll do will be about, you know, focusing on your breath. So this is a mindfulness meditation. But I don't want you to get caught up in whether or not you're doing the exercise wrong. I just want you to realize that it's a win if you notice when your focus has gone from the breath and into some sort of other thought pattern. That alone is the win. And when we can take that to our creative practices, we will start to see things change in the way that we create, in the way that we perform there. So we're going to start by eyes are open here, taking a big, deep breath in through our nose.
And out through our mouth, nice and slow.
Probably hear my kids in the background.
You might hear your own kids. You might hear your own roommates, friends, relatives, whatever it is, we're gonna just let that be what it is. We're gonna do our best to find a space here that will prevent us from being distracted. We're gonna accept that everything right now just is what it is right now. It's like this. Okay, we're gonna take one more deep breath in, and then we're going to take on that out bre.
And close them.
Lightly. Just scan your body, starting from the top of your head.
Just notice how everything feels right now.
For me, I'll often feel my eyes closing too tightly or maybe a scrunching in my forehead.
Might feel the tongue press to the roof of my mouth.
I feel the shoulders tense.
As you're scanning down from your head all the way down through your shoulders, your torso, your belly.
Just noticing what's happening, noticing how you're feeling.
Not trying to change anything. We're just noticing.
Going to scan all the way down to our feet.
I want you to put a light focus.
On your breathing. Where are you feeling the breath the most right now?
Is it from your chest?
Is it in your belly?
Maybe you can even feel it in your back.
As the breath expands and contracts.
Now, noticing that spot that you feel the breath most.
Just focus on that spot right there. Focus on.
The breath and where you feel it. It's gonna be like our home base.
If we notice any sort of thoughts come in, we're gonna gently let them go.
And come back to our home base. Come back to the breath, come back to the place where we feel.
Sam.
And remember, it's okay for the mind to wander. If this is something that you don't get to do often. You may feel restless. You may feel.
Even like this is unproductive. You may feel like this is a waste. You know.
We have to remind ourselves that.
These moments where we get to be still to clear our mind and to focus, we're teaching our mind, we're training our mind.
To not get distracted, to not get caught up in the things that don't matter.
Because everything we need is here in this moment right now.
So if you find yourself lost in thought.
Just recognize that it's okay. That's what the brain does. That's what the mind will do. And go back to the breath.
Breathing in. I know I'm breathing in.
Breathing out. I know I'm breathing out.
Sa.
If you find yourself distracted again.
You can even count your breaths. Counting in as 1.
Out as 2.
In as 3.
Out, 4.
Keeping it nice and simple, you'll just count up to four and then start over again.
Sam.
Slowly we're going to start to bring our attention back to our body.
Back to the sounds in the room.
Sounds of my kids. Sounds of your family.
Roommates.
Refrigerator.
Heater.
The feeling of the weight of your body on a cushion or chair floor.
Your feet as they're on the ground. Just noticing how your body feels. Now.
Take a deep breath in.
When you're ready, you can slowly open your eyes.
Just take a second to notice how you feel right now. Take a second to notice if there's a difference in your body. Where are you feeling tension now? Where are you feeling.
Your focus is? Do you feel more focused?
And remember, it's not about.
It's not about our brain doing it, right? It's just about the noticing, right? It's about noticing when our breath. When we take our focus off of our breath and get lost in those thought patterns so we can start to recognize that we can start to do that in our everyday lives. And this is something that I've been working on a lot with the Headspace app. I also use the Calm app as different meditation like guided meditation applications. So if this is something that you're into I would totally suggest checking those two apps out. And if you'd like for me to do more of this I would be more than happy to. Just let me know in the comments below if you found this useful. And remember, coming into creativity requires clarity and it requires us to trust, to trust ourselves and to be focused. And that clarity and that focus comes when we get outside of the thought patterns, get outside of the distractions we get away from our devices and the things that are striving for our attention.
So keep going out there doing your thing, finding your voice and doing it only how you can do it. Sending you lots of love and I'll see you in the next one.
