Two-Minute Tactile Mindfulness Practice

We all have two minutes in our day for a pause or mental break, but sometimes we don't have 20. This practice is perfect for that day or if you are new to meditation. Studies show that short, tactile-based mindfulness practices are a great way to train your brain to stay focused and present. Practice with this track as often as you can to create a new healthy habit for your mental health.

Transcript

Hello,

It's Alisha Bliss,

And welcome to your two-minute tactile mindfulness practice.

Please sit comfortably with your spine straight,

Your neck straight,

Your chest open,

And your feet planted firmly on the floor.

Now close your eyes when you're ready.

And gently rub two fingertips against one another so that you can feel the fingertip ridges of both fingers.

Good.

Take all of your focus and awareness to the feeling of those fingertips rubbing together.

Focus there.

Good.

Now rub all of the fingertips of one hand gently against the fingertips and palms of the other hand.

And notice the sensations you feel there.

Great.

Now place your hand on top of your stomach.

And notice the gentle rising and falling of your stomach with each breath.

As you inhale,

The belly rises.

As you exhale,

It falls.

Turn your complete attention to how that feels inside your body.

Beautiful.

Now take your time.

And whenever you feel ready,

Open your eyes.

Reviews

Very helpful for grounding, thank you for this reminder 🙏🏾💚✨️

That was brilliant! Thank you so much! It was very grounding and peaceful and empowering and energizing! Just a few minutes and I feel way better! Thank you!

I’m a greatful Christian actor singer with courage kindness and a purpose to inspire transpire and. Bring people together with my talents amen. And good purpose