Three-Minute Mindful Meditation

This is a three minute mindfulness/insight meditation. This exercise is part of a series of meditation for beginners and those struggling to improve regular practice. It is advised that you review the earlier tracks first. Good luck!

Transcript

Hello and welcome.

This is a three-minute meditation brought to you by MindfulScribe.

Owner and operator Joel Gaitis,

Licensed professional counselor,

Trauma certified therapist,

And meditation teacher.

You can begin by closing your eyes and gently settling in to the seated position and just noticing what you discover as you bring awareness to this space.

Feeling the sensations of the body,

The sounds,

Noticing the contents of the mind,

Feelings,

Expectations,

And in the midst of all these experiences just bringing attention,

Full awareness to the breath.

Notice the breath however it shows up,

The coolness as the breath enters through the nose,

The back of the throat,

Entering the chest,

The same on the way out as it leaves the body,

That pause in between breaths,

Noticing when the next breath just begins,

The middle of each breath,

And as the breath ends,

Feeling the movement of breath,

Seeing if you can be with every breath for the next few seconds.

This has been a three-minute guided meditation.

Good luck with your practice.