Guided 3 Minute Meditation

This recording includes starting bell and instructions for seated meditation. The ending bell is omitted, so while the recording ends at three minutes and one might stop there, practitioners might also use this as a gentle lead into a longer sit with a length of their choosing. Using this as a guide for relaxing before falling asleep might be nice as well.

recorded at Midwest Buddhist Temple.

Transcript

Palms together at the heart.

Bow.

Place your hands on your knees and gently move your upper body from right to left.

And forwards and back,

Finding your center point.

Sit up through your center,

Spine softly straight.

Sit down through your center,

Rooting into your chair,

Cushion,

Floor.

Rooting into the earth.

Place your hands in your lap.

Relaxed.

Shoulders dropped away from the ears.

Find a spot on the floor several feet in front of you and with your eyes half open and half closed,

Gently spread the vision out and gaze through that spot.

Breathe in and out through the nose with the mouth closed,

Breathing in,

Count one,

Filling the belly and back with breath.

Breathing out,

Count two,

Breathing out the nose again.

Continue counting your breaths like this until you reach 10 and then start again.

If you lose your place,

Start again.

Whatever thoughts,

Feelings or sensations arise,

Simply find your breath and start again.

Breathing out,

Count one,

Filling the belly and back with breath.

Breathing out,

Count two,

Breathing out,

Count one,

Filling the belly and back with breath.