Blissmas: 3 Minute Meditation

This three-minute meditation cultivates breath awareness by focusing on the upward and downward sensations and current of the breath to be more aware in this moment. The 12 Days of Blissmas Meditation series can be used to build your meditation practice from 1 to 12 minutes. Focusing on mindfulness practices to grow meditative confidence and resilience. (no religious or specifically seasonal content).

Transcript

Finding a comfortable seat for your meditation practice.

You might allow your shoulders to soften,

Your jaw to release,

And your tongue to float.

Sensing your seat on your chair or cushion.

Maybe you feel the base of your pelvis and sensing to the rise of the crown of your head.

Sensing that is a channel for your breath.

We start to notice our breath.

Entering your nostrils,

Traveling down your throat,

Expanding lungs.

When you exhale,

The breath travels back up and out.

Seeing if you can sense the inhale in elongation growing from the base of your spine and tall through the crown of your head.

As you exhale,

A sense of settling from your crown back down.

No need to become rigid or strain,

But inviting.

Imagining a clear channel for your breath.

Inhales growing tall,

Exhales settling strong.

Almost as if you're placing roots with each exhale and growing towards the sun with each inhale.

Noticing the natural length of your breath.

It might feel nice to expand your inhales,

The sense of elongation and growth.

Or to expand your exhales,

The sense of settling and stabilizing.

Continue to bring your breath along the central channel.

Letting your focus be unrooting down with each exhale and rising up with each inhale.

Allowing yourself to settle on an exhale and release your practice.

Reviews

Merry Christmas!! Loved this so much! Only problem...too short!!