3-Minute Micro Meditation

Let's meditate together in this 3-minute practice. Even a brief break can be deeply restorative for the mind and body. Gently close down the eyes. Check in with your posture - lower your shoulders, relax your face. Take three deep belly breaths... Tune into your body, tune in your mind.
Ask yourself: What do I need right now in this moment? What would feel good for this mind? What would feel good for this body? Trust what comes up. Can you honour your needs?

Transcript

Welcome to this micro meditation.

So let's take a moment to pause.

If you're able to gently close down the eyelids,

Just to bring more of your attention inside.

And see if you can also bring your attention to your shoulders.

Can you allow them to drop down just a little bit more?

Are you able to lengthen up through the chest,

Lifting your heart to the sky just for a moment?

And then let's take a deep breath together.

In your own time,

You can draw that breath in through the nose,

Breathing down deep into your belly.

And then releasing and exhaling out through the mouth.

Wonderful.

Let's do another breath like that.

Breathing in through the nose,

Allow the belly to expand on the in-breath.

And releasing and exhaling through the mouth.

Beautiful.

One more breath like that.

All the way in nice and deep and even into the belly.

And exhaling out through the mouth.

Wonderful.

Keep the eyes still closed.

Allow your breathing to return back to normal.

Check in with those shoulders once more.

Can you lower them a bit?

And just noticing what the mind is like right now.

If the mind is very busy and chatty.

Or maybe the mind is feeling a bit spacious.

And how about the body?

Just checking in and noticing if there's any signs and signals.

Any information the body is giving you.

Perhaps you can ask yourself,

What do I need right now in this moment?

What would feel good for this mind?

What would feel good for this body?

Whether that's having a glass of water.

Perhaps a little stretch.

Perhaps taking more time out just for yourself.

As we come to the end of this micro meditation.

I would love for you to be proud of yourself.

For taking time out of your day to connect in.

To dedicate some time and space just for you.

When you're ready in your own time.

Keep the eyes closed just for a moment longer.

Start to wiggle the fingers,

Moving the feet.

Perhaps rolling the shoulders gently.

And when you are ready to open your eyes.

Doing so very,

Very gently.

Nice and slowly.

Letting the colours and the shapes gradually come back into focus.

Thank you.

Reviews

Your open and accepting language and attitude was felt throughout the meditation. I felt supported and was able to feel ease using those deep breaths and asking myself what I need right now. Thank you!

Brilliant for a quick pause and reset.. Soft and gentle guidance with breath, thank you 🙏🏼💓

Helped me calm down after a stressful start to my day. Thank you.

Just what I needed this morning as I was short on time. Thank you.

Perfect start to my day. Short but effective. Thank you!

Great little quick re-set! Thank you

I'm grateful humble thankful a Christian Actor singer with Courage life and a Purpose to serve and inspire others Amen and so it is

Nice way to begin the day! Enjoyed your soothing voice. 🙏🏻

This meditation has left me feeling at peace 🧘‍♀️

Thank you

Just what I needed this morning! Thank you and Namaste 🙏

Absolutely 💯 wonderful,short and cheerful.

Thank you

Great voice
Thanks

Thank you!

Quick and effective.

Lovely gentle voice. Thank you.🌟

Beautiful and so centering and relaxing

Amazing

So relaxing and peaceful. Thank you