Three Minute Guided Meditation For Beginners

A 3-minute, guided meditation for people who are just starting there practice and want to have a short meditation to stay consistent. This can also be for those who only have a little bit of time to meditate!

Transcript

Hello and welcome.

My name is Mark Van Buren and I am your mental fitness trainer.

Today,

I'd like to introduce you to the practice of meditation with a short,

Simple,

Guided meditation.

Let's get started.

Find a comfortable seated position.

Place your hands on your knees or simply rest them in your lap.

Sit up tall.

Close the eyes.

To begin,

Take three deep breaths,

Breathing fully in through the nose,

And slowly out the mouth as if you were blowing out of a straw.

Now repeat that two more times at your own pace.

Allow your breathing to return back to its normal rhythm,

In and out of the nose.

Feel yourself breathing in this moment.

And with each exhale,

Allow your body to soften and relax more and more.

See what it's like to have nowhere to go,

Nothing to do,

Just simply being present for this moment in a relaxed and receptive way.

Together,

Let's take one more deep breath in through the nose and out the mouth.

Slowly begin to move your fingers and toes.

And when you're ready,

Slowly open the eyes.