Three Minute Break-Time Presence

This is a quick 3-minute meditation to aid in grounding and presence at work or when a quick break is needed. Great for finding presence with limited time or for those struggling to find time to practice. Can be used as a beginner meditation, but some experience and self-guidance is necessary. This track is spoken at normal voice volume and does have light background music.

Transcript

Hi,

My name is Melissa.

This is a quick meditation for those who have limited time or struggle to find time for their practice.

Please find a seat on the floor with a cushion or on a chair with your feet flat on the ground and your hands relaxed in your lap.

Take a quick mental scan of your body.

Inhale deeply.

As you exhale,

Release any tension in your body.

Paying attention to your jaw,

Your shoulders,

Stomach,

Legs and feet.

Release any tension you find there.

Now breathe normally.

Place your attention on the breath,

Whether that's under your nose where the air enters your body or on your rising and falling abdomen and stomach.

Keep your attention gently on this area and keep breathing in a relaxed manner.

If thoughts enter your mind during this meditation,

That's completely normal.

Just return to the breath and let the thoughts float by.

You can do this as many times as you need to.

Now we will sit and simply breathe.

When you are ready,

Wiggle your toes and your fingers slowly.

Open your eyes gently and return to the room.

You are now ready for the rest of your day.

Thank you for practicing.