Anytime Mindful Moment

This is a short 4-minute meditation that you can use at any time. Try it first thing in the morning to set the tone for your day, as a transition between work calls or tasks. Or as a late afternoon reset to decompress.

Transcript

This is a short meditation that you can use at any time.

Try it first thing in the morning to set the tone for your day,

As a transition between work calls or tasks,

Or as an late afternoon reset to decompress.

Let's begin by coming into a comfortable position with a supported posture,

Arms and hands resting comfortably in your lap.

Your eyes can be closed or softly gazing down.

Give yourself a moment to come into this space,

This transitional moment between activity and meditation.

Notice the movement of the mind and any thoughts that you're still processing.

Without judgment,

Get a sense of how you're feeling today,

Physically,

Mentally,

Emotionally.

Begin by taking a long,

Slow,

Deep breath through your nose,

Directing the inhale into your lower belly,

Then slowly exhaling also through your nose.

Repeat that long,

Slow,

Deep breath two more times,

Noticing the sensation of the breath and the filling and emptying of your lower belly.

After that last breath,

You can allow your breathing to return to its natural rhythm.

While breathing naturally,

You can rest your attention on the sensation of the breath,

Or if you prefer,

You can mentally label the breath in on the inhale and out on the exhale.

In out.

There's no need to control the breath.

And remember,

The goal is not to empty your mind.

The intention is to train your awareness to notice when your mind wanders and to choose to return your attention to the breath.

Continue on your own.

I'll keep time.

We'll be focusing on our breath for about 30 more seconds.

You can release your attention to the breath and take a moment to notice how you feel.

Does your mind feel more settled?

Did it feel hard or easy?

Be careful about judging the experience as good or bad,

Whether you were able to maintain your awareness on the breath or if you had to refocus a lot today.

Each time will be different and like any other skill,

It gets easier with practice.

When you're ready,

You can begin to shift in your seat,

Transitioning back into the rest of your day,

Maybe giving yourself a gentle stretch.

Imagine when it feels right,

Opening your eyes,

Getting ready to move forward,

Being you mindfully.

Reviews

Thank you. Perfect timing for my restlessness. I will keep this gem in readyness when my mind (and ego) wander. Namaste

Namaste

Simple and Quick though it could be somewhat varied so it would be distinct from the others.

Super relaxing and a great reset for my work break.

Wonderful this is a beautiful meditation. Thank you for sharing this with us Namaste, my friend.

I'm truly grateful a Christian Actor singer with Courage kindness and a Purpose to inspire others and follow my dreams amen and so it is

Beautiful

A great way to start the day mindfully

Thank you

Perfect! The fundamentals…always appreciate the one’s without music, for me too distracting. Good job!

This is a really nice short break.

Thank you

Thanks for sharing these mindfulness moments. 🙏

I liked the phrase: the purpose is not to keep your mind clear, but to notice when it wanders off. Nice short meditation, thank you!

Just a break I needed in the middle of the day to reset my mind. Thank you so much

Very helpful. A simple meditation that can be fit in throughout the dayz

It was great to have the reminder about not emptying my mind, but training my mind to come back to this moment.

Beautifully centering!!

Ive used this so many times now! It’s my go-to for feeling refreshed when I can’t or shouldn’t take a nap. Thanks Jennie!

Wonderful morning meditation! 🙏🏻