6-Minute Mindfulness

Invite presence and calm into your daily life with this simple breath awareness practice. The point of this exercise is not to count as quickly as possible, but rather to notice when our mind wanders, and gently guide our attention back to our breath. Make note of how you feel before and after this practice. What changes do you notice, if any?

Transcript

Hello everyone and welcome.

Sit or lie down comfortably.

Close your eyes or find something to gaze at softly and take some deep breaths in and out.

Notice how you feel.

Begin to settle into whatever you're sitting or lying down on.

Begin to soften all the muscles in your face,

Around your eyes,

Nose,

Jaw,

As if there is just a blank expression on your face.

Notice yourself breathing and place your hands gently on your lower belly and observe the rise and fall of your belly as you breathe.

Slowly begin to deepen the breath.

So as you inhale,

Your belly expands a little bit more and rises up into the hands.

And as you exhale,

The belly falls and draws in towards the spine.

We're going to begin to count the breath from 10 to 1.

If you lose count or if your mind gets distracted,

Simply notice that's happened and come back to number 10 and start counting again.

No need to get upset with yourself if you keep losing track or if your mind keeps getting distracted.

Simply observe when that happens and gently guide your attention back to counting the breath.

Let's begin together.

Take an inhale,

Exhale,

Count 10.

Inhale,

Exhale,

9.

Inhale,

Exhale,

8.

And continue on your own.

If you get down to number 1,

Simply come back to 10 and start counting again.

Continuing to count.

If you lose track,

No problem.

Just come back to 10 and start again.

Let this be an easeful practice.

Is it okay to stopping?

It's okay.

Now,

Release the counting of the breath and just come back to your natural breathing.

Notice how you feel after that simple practice.

Do you feel any different from when we first started?

Blink your eyes open if they're closed and just notice what's around you.

Bring yourself back into this room that you're in and feel the new sense of focus and clarity that you now have after just taking a few minutes to yourself for this breathing awareness practice.

Have a beautiful rest of your day.

Reviews

Simple and short. But very focused and effective.

Your voice is lovely. And I found the meditation to be very relaxing. A great way to begin my day. Thank you.