Mindful Minutes

Take a moment out of your day to quiet your mind with a few mindful minutes. As you breathe, allow each inhale and exhale to create a calm, intentional space to check in, reset, and gently realign with yourself.

Transcript

Find a comfortable position,

Sitting or laying down.

Gently allow your eyes to close or simply soften your gaze.

Take a slow breath in through your nose and a gentle breath out through your mouth.

Let your shoulders drop,

Let your jaw relax,

Let your belly soften.

Begin by noticing the natural rhythm of your breathing.

There's no need to change it,

Just follow it.

Inhale,

Feel the body expand.

Exhale,

Feel the body release.

Draw your attention to the sensations in your body now.

Feel the weight of your hips and the ground beneath you.

Notice any area that feels tense.

Without trying to fix anything,

Allow those areas to soften,

Even just a little bit.

Shift your awareness to the present moment.

Listen to the sounds around you.

Notice their texture,

Their distance.

Let each sound come and go without pulling you away.

Return to your breath.

Each inhale like a gentle wave rising.

Each exhale like the wave returning to shore.

If your mind wanders,

Simply acknowledge it and guide your attention back,

Kindly without judgment.

Simply practice being here now.

Take one more deep inhale and a slow exhale,

Letting the body fully settle.

When you're ready,

Begin to gently wiggle your fingers and toes and open your eyes.

Carry this sense of presence with you now.

As you move on with the rest of your day.