🌿 10‑Minute Meditation on Ordinariness

A simple, steady arc you can ride in real time

0:00–1:00 — Arrival

• Invite everyone to settle into a comfortable posture.

• Name the ordinariness of the moment: “Nothing special happening. Just sitting here together.”

• Acknowledge the everyday sounds, the room, the body as it is.

1:00–3:00 — Contacting the Ordinary Body

• Guide attention to simple sensations: feet on the floor, weight of the body, temperature of the air.

• Emphasize: “This is the body of an ordinary day. Nothing to fix.”

3:00–6:00 — Breath as the Most Ordinary Thing

• Invite awareness of the breath without trying to deepen or improve it.

• “Let the breath be as unremarkable as it wants to be.”

• Highlight the rhythm: rising, falling, beginning again.

6:00–8:00 — The Beauty of Nothing Special

• Gently point out how practice doesn’t require inspiration or intensity.

• “Most of our lives happen in moments just like this.”

• Encourage noticing small, quiet details: a softening in the shoulders, a tiny pause at the end of the exhale.

8:00–9:30 — Resting in Simple Presence

• Let the group sit in silence with the ordinariness of the moment.

• Offer a phrase or two if helpful:

  • “Just this breath.”

  • “Just this moment.”

  • “Nothing special, and that’s enough.”

9:30–10:00 — Closing

• Invite a gentle return to the room.

• “May we meet the ordinary moments of our day with ease.”

• A small bow to the simplicity of the practice.