Four Minute Mindfulness Meditation

In this meditation you have the opportunity to pause and anchor yourself in the present moment as you observe your thoughts, feelings, and body sensations from a place of non-judgmental awareness. This meditation can be helpful for both those new to mindfulness, as well as those more experienced with mindfulness.

Disclaimer: The following meditation is purely for educational purposes and is not intended as a psychological intervention or as a substitute for professional mental health or other services.

Transcript

In this four-minute mindfulness meditation,

You will have a chance to pause and anchor yourself in the present moment.

When we pause to turn our attention inward and allow ourselves to experience whatever is arising,

Right here and now,

We train ourselves to step away from our automatic pilot mode and from our habitual patterns of focusing on the past or future.

From this place of now,

We are able to show up in our lives more fully and feel more alive.

When we learn to observe our internal thoughts,

Feelings,

And sensations without judgment,

We can have more choice over where we put our attention instead of getting swept away by these internal experiences.

Imagine hitting the pause button on your day.

These next few minutes are just for you to give yourself your own undivided attention.

Find a comfortable position where you can be still for several minutes.

Bring your attention to your breathing,

Following your breath as it goes in and out like the ocean waves.

Notice the sensation of your breath as it enters and leaves your body.

As thoughts arise,

Which they will,

Let them pass and gently guide your attention back to your breath.

Notice the way in which your thoughts may want to pull you into the past or the future.

That's normal.

That's what the mind does.

Just allow it to be.

Allow yourself to notice your thoughts,

But let them pass by.

Bring your awareness back to your breath.

Again and again your mind may wander,

But gently and with compassion,

Just notice the process,

Observe it,

And come back to the breath.

Become aware now of your body.

Notice sensations in your body as they arise and change.

Observe these sensations from the place of stillness within.

Allow your breath to be your anchor that keeps you secure,

Stable,

Like a boat with its anchor dropped.

Your breath is always there for you to return to.

From this secure place,

You can notice the sensations in your body,

Perhaps places of tension,

Perhaps cool or tingling sensations,

Discomfort or open spaces,

Or something else.

Gently notice,

Then return to your breath.

Bring your awareness to the emotions in your body.

What are you feeling right now?

Can you notice the feelings and just allow them to be without needing to change them or push them away?

What does it feel like to observe the feelings in your body,

To give them space?

If challenge or struggle arises,

See if you can just notice and be with that.

There is no right or wrong,

Good or bad.

Can you let go of judgment?

Allow your breath to anchor you,

To be the place you return to over and over,

Even as you notice all of your internal sensations.

Getting ready now to come back into the room.

Take your time as you return your focus to the room.

Reviews

Love this meditation - thank you 🙏

Very Mindful and briefly lovely 😊 Namaste 🙏

Simple and centering

Very helpful. Clear guidance with appropriate pauses to observe. Thank you.

Perfect break from my monkey mind. Thank you! 🙏🏻✨❤️

Very nice, thank you!

It was great, sweet, short yet efficient..

Wonderfully relaxing for such a short meditation.

Great quick meditation. Would love an ending bell/sound though.

Just enough to start the day-thank you!

Very good, short, centering. Thank you

Short & Sweet! Perfect reminder to just let things be & notice what IS.

Thank you. 🙏🏽🌺