Three Minutes Of Mindfulness

This is a great meditation to use before stressful events or before heading out the door for the day. We string together the basics of a longer mindfulness practice into a short, compressed three minutes. We start with a comfortable posture, bringing the breath into a natural state and scanning for tightness before relaxing those muscles and focusing on the breath for a short duration.

We close with body awareness.

Transcript

Hi.

This is Jonathan.

And thank you for joining me for this short meditation aimed at cultivating a little peace and a little calm wherever we are.

Let's get started.

Now we can do this with our eyes opened or closed,

Sitting,

Standing,

Or lying down.

Begin by taking a few deep breaths through the nose.

And as you exhale,

Gently push the air out of your lungs like a heavy sigh.

And with each exhalation,

Allow the belly to fall.

Allow the muscles of the body to relax.

Your shoulders,

The muscles of the neck and the face,

Wherever you hold tension.

Just go loose wherever you feel tightness in the body.

Now allow your breath to return to its normal pace,

Comfortable and easy.

And become aware of the contents of your mind.

And ask yourself this question,

What am I thinking about?

And when you have this answer,

Let the thought go and turn your attention to the sensations of the breath at your belly.

And now keep your focus anchored on your breath,

On the rising and the falling of your stomach.

Allowing thoughts,

Sounds,

Smells,

Visions,

Emotions to arise and pass without giving them any attention.

Just stay focused on your breath.

Do this for five or six breaths or until you feel relaxed and calm.

And that brings us to a close.

Thank you.