3 Minute Mindful Moment Of Sensation Meditation

This short guided sensation meditation is similar to a body scan meditation in that you’re taking the time to connect to your body, your sensations, thoughts, and emotions, and becoming more aware of your physical and emotional state. This can help to lead to a greater understanding of one’s self. It is part of a series for those who are either short on time or just feeling too overwhelmed to commit to a longer practice. These short meditations provide a way for you to take a pause and engage your body's relaxation response. In turn, this can help to lower stress and anxiety levels, and lead to a more calm and balanced you.

Transcript

Welcome to the Bodhi Soul Guided Meditation Sessions and the Mindful Moment of Sensation.

This meditation is part of a series for those who are either short on time or just feeling too overwhelmed to commit to a longer practice.

These short meditations provide a way for you to pause and engage your body's relaxation response.

In turn,

This can help you lower your anxiety and stress levels and lead to a more calm and balanced you.

Let's begin by finding a comfortable position,

One where you're alert yet relaxed.

And when you're ready,

Closing your eyes and bringing your awareness to your breath.

Start by taking a deep inhalation in through your nose and exhaling out through your mouth.

Again inhaling deeply through your nose and exhaling out through your mouth.

Now allow your breath to come back to its natural rhythm.

Never forcing or judging,

Just simply breathing.

Start to notice the sensation of your breath as it moves in and out of your nostrils.

Is it cooler on the in-breath and warmer on the out?

Bring your awareness to the rest of your body now.

What sensations are you feeling?

Do you feel your clothing touching your body?

The air either cool or warm?

Any tightness or discomfort?

Is there a heaviness or lightness as you feel the connection to the chair or ground below?

Let's explore here for a moment.

To finish,

Take one last deep inhalation and exhalation.

And when you're ready,

Gently opening your eyes.