Daily Mindfulness Meditation Practice - 6 Min

This 6-minute practice guides you into a grounded, present-moment awareness so you can step out of autopilot and into calm. You’ll follow your breath, soften your body, and gently return your attention whenever your mind wanders. This session helps you build a daily habit of mindfulness that feels simple, doable, and supportive. By the end, you’ll feel clearer, steadier, and more connected to yourself.

Transcript

Welcome,

This is your time to slow down,

To come home to yourself,

And to rest in this present moment.

Find a comfortable position,

Either seated or lying down,

And gently close your eyes.

Allow your body to soften and give yourself permission to simply be here.

Bring your attention to the feeling of the ground beneath you.

Notice the steady support holding your body.

Allow yourself to feel safe and anchored right here,

Right now.

Notice the subtle sensations of your body,

Your hands resting,

Your shoulders,

The natural rhythm within you.

Repeat silently,

I am here,

I am present.

Now turn your attention inward.

Instead of trying to change anything,

Simply notice.

Notice thoughts moving through your mind,

Like clouds drifting across the sky.

Some may feel heavy,

Some light,

But all are temporary.

Allow yourself to witness them without judgment.

You are not your thoughts,

You are the awareness watching them come and go.

Shift your focus to the sounds around you.

Subtle noises in the room,

Perhaps sounds outside.

Let them be part of your experience,

Without needing to label them as good or bad.

Bring your attention next to the sensations in your body.

Maybe warmth,

Coolness,

Tingling,

Or stillness.

Each sensation is part of this moment,

Guiding you deeper into presence.

Repeat silently,

This moment is enough.

Imagine yourself sitting in the middle of a calm,

Open space.

There is nowhere to go,

Nothing to fix,

Nothing to prove.

Just this moment,

Just you,

Whole and complete as you are.

If your mind wanders,

Gently bring it back to the space.

Let stillness and peace settle in your body.

Repeat silently,

I am safe,

I am grounded,

I am present.

As this meditation comes to a close,

Bring a gentle awareness back to your surroundings.

Wiggle your fingers and toes,

And when you're ready,

Open your eyes.

Carry this stillness and presence with you,

Knowing that you can return to this state anytime you choose.