Mini Mindfulness Practice

This is a quick and simple practice to help you find a bit of mindfulness in your day. A 4 minute meditation that allows you to connect to your breath and your surroundings for a moment of grounding and stillness.

Music credit: Paul Laundry

Transcript

Hello,

My friends,

And welcome to today's mini mindfulness practice.

Sometimes,

We only have a few moments to connect with ourselves,

Or we just need a mini check-in to help us as we move throughout our day.

Begin by finding a comfortable position in whatever environment you find yourself in.

Rest your hands on your lap or next to your body and gently close your eyes.

Begin by taking a cleansing breath in through your nose and out through your mouth.

And one more breath in and out.

Now return to your normal rhythm of breathing.

Without trying to change anything,

Simply become aware of the breath in your body.

Perhaps you feel your stomach rising and falling.

Or you notice the cool air as you inhale,

Or the warmth of your breath as you exhale.

Notice the sounds you hear around you.

Are there cars passing by?

Do you hear voices of people talking?

Or the buzz of an insect?

Feel the sensation of the ground beneath you.

Is it cool or warm?

Can you feel the softness of a carpet or cushion?

And now return to watching your breath.

Simply follow it as it enters and leaves your body.

Not trying to change it,

Just simply noticing.

And now,

To end this practice,

Let's just take one more big inhale in,

And exhale out.

Sometimes,

All we need is a simple check-in with our body and our surroundings to help ground us.

Whenever you need a quick moment to reconnect with yourself,

You can always return to this practice to help center and deepen your awareness.

Thank you,

Friends,

For practicing with me.

I'm Julia,

And I wish you all calm and comfort in your day.

Reviews

My mind was racing when I started but, little by little, you managed to make me relax, become mindful, and finally peaceful. Thank you.

🫶🏻🩵

Best way to get to the heart is through the lungs.

Such a nice, simple way to check in and start the day. Thank you!

Thank you for sharing this mindful practice helping me feel calm and centred ☺️🙏💖❤️✨