3 Minute Meditation

I made this practice as a reminder that all it takes is 3 minutes to feel different. And let's be real... sometimes 3 minutes is all we have! I often say the best practice is the one you will actually DO. This practice is perfect for beginners and experienced meditators who are looking for a short foundational practice.

Transcript

All right,

Closing our eyes or settling your gaze downwards to the floor in front of you.

Coming into the body,

Noticing the feet on the floor,

The legs in the chair or on a cushion,

Feeling the clothing on the skin,

The beat of the heart and the chest,

And the soothing rhythm of the breath through the body.

Scanning through the body from head to toe,

Noticing where you can release unnecessary effort.

Relaxing the small muscles of the face,

Relaxing the shoulders away from the ears,

Landing in the body,

Coming away from the mind where maybe you've spent most of the day.

Beginning to connect with the anchor of the breath,

Noticing where you feel it the most in the body.

Breathing in cool air enters through the nostrils and breathing out slightly warmer air across the upper lip,

Feeling the rise and fall of the breath in the chest.

Or the subtle expansion and contraction with every inhale or exhale,

The ribcage or in the belly.

And as the mind wanders,

Which we know it will,

Without any story,

Without any judgment,

Simply beginning again,

Recommitting to the breath.

Staying with these final three breaths of today's practice.

When you're ready,

Opening your eyes and bringing this mindful presence with you through the rest of your day.