Restore Balance & Presence In 2 Minutes

This meditation was originally created for turning those inconvenient moments of waiting in line into opportunities to create balance and presence. I'm a massive fan of multitasking and it was the way I found I could access meditation and bypass the excuse of "I haven't got time". This short mindfulness practice is also a great way to introduce how easy it can be to meditate to a first timer.

Transcript

This is a very short meditation for making use of a small window of time to connect with yourself.

Just notice that you are breathing and notice your feet on the ground.

Allow yourself to slow down.

If your eyes are open,

Really look around you.

To the left,

To the right,

Up,

Down.

Take in as many details as you can,

But fleetingly,

Don't linger on anything.

And breathe.

Now use your ears.

See what sounds you can hear.

Pick up as many sounds as you can.

From the sound of your breath to any distant noises,

Again without dwelling on any particular sound.

And breathe.

And your nose,

What can you smell?

Breathe in with your nose.

Notice any smells and your tongue.

Are there any tastes on your tongue?

And breathe.

So feel your spine,

Can you feel your spine inside your body all the way from the coccyx at the bottom to the bottom of your skull?

Notice your lungs,

Notice them filling with air and releasing the air and the muscles in your body as you breathe out.

See if you can let go of any tension that you've noticed.

We're going to breathe out three times and then come back to the day's activities.

Nice deep in-breath.

As you breathe out,

Let go of tension.

Another deep inhalation.

See if you can make it deeper and then let go of tension.

Last breath,

Even deeper.

See if you can let go of tension as you breathe out.

And now give thanks and move forward with your day.

Reviews

Will definitely use this technique. Thanks for posting 🤠

Such perfect timing for our days of social distancing and waiting in lines. Thank you for this helpful gift of doing it more mindfully!

Wonderful!! Thank you💕🌺🙏

Nice, and useful in a wide range of situations, not just standing in line. 😊 Thank you for sharing this with us here. I see you and the light within you. 🤲🏻❤️🤲🏻