Welcome to this 7-minute mindfulness meditation,
Designed to help you reset and recharge your afternoon.
My name is Guri,
And I'll be guiding you through quick 7 different exercises in the next 7 minutes.
We'll start by finding our most comfortable position and gently closing our eyes.
Let's begin.
Mindful presence.
I invite you to bring your awareness to the sounds around you.
Notice them one by one,
Without attaching meaning.
Feel the air on your skin,
The temperature of the room.
Embrace this moment with gentle curiosity.
Body scan.
Now,
Shift your awareness to your body.
Scan your body from the top of your head and slowly move down,
Noticing any areas of tightness or discomfort as you scan each part of your body.
Imagine it relaxing and softening.
Bring awareness to any sensations in your body,
Without judgment.
Grounding breath.
Start by exhaling all the air from your mouth.
Now,
Take a mindful breath in as you're filling your lungs with fresh air.
Hold your breath for a moment,
Then release slowly.
As you breathe out,
Imagine letting go of your past and the future.
Repeat this for a few cycles.
Be present with each inhale and exhale.
Loving kindness.
Now,
I invite you to think of someone you deeply care.
Picture them smiling and happy.
Offer them wishes of love,
Peace,
And joy.
And silently repeat,
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Breath and counting.
Now,
Concentrate on your breath.
We're going to inhale for a count of 4,
Hold our breath for 2,
And exhale for 6.
So,
Inhale deeply in your abdomen for a count of 1,
2,
3,
4,
Hold for 1,
2,
And exhale very slowly for 1,
2,
3,
4,
5,
6.
Repeat this pattern 3 times,
Letting the breath anchor you in the present moment.
Inhale for 4,
Hold for 2,
Exhale for 6.
Gratitude reflection.
Now,
Keep breathing naturally and bring to mind 3 things you can feel grateful for today.
They can be small or significant.
Take a moment to truly appreciate them and feel gratitude in your heart.
Mindful affirmation.
Let's close this practice with a positive affirmation.
Repeat to yourself,
I am calm,
I am present,
I am capable.
I carry this peace and focus with me through the rest of the day.
Now,
Gently bring your awareness back to the room and when you're ready,
Open your eyes.
You did a wonderful job.
Remember,
These moments of mindfulness are always available to you.
Practice them whenever you need to ground yourself and find calmness in the midst of the busyness of daily life.
You're capable of bringing peace and tranquility into your world.
Thank you for taking this time for yourself.
Have a wonderful and mindful rest of your day.
