Bite-Sized Meditation: Beginning Meditation

If you're feeling unsure about how to begin a mindfulness practice, this short three-minute meditation offers a gentle introduction. By returning to the breath and noticing your thoughts without judgment, you’ll discover that mindfulness isn't about perfection—it’s about presence. Bite-sized meditations are perfect for finding a moment of calm in the midst of life’s uncertainties.

Transcript

Let's talk about where to begin with mindfulness and meditation.

Now,

A lot of people think that meditation is about clearing the mind completely,

About shutting off the brain.

But that's not actually what it's about.

Instead,

It's about awareness,

About tuning in to what's happening right now without judgment.

That could mean noticing your thoughts,

Noticing your emotions,

Or simply noticing the rhythm of your breath.

So,

Let's start simple.

Right now,

If you can,

Just close your eyes,

Take a slow,

Deep breath in and let it out.

And if your mind's racing,

That's okay.

Just notice it.

And when you notice a thought,

Gently return to the breath.

No need to change anything.

We're just noticing how we feel.

Coming back to the breath,

Feeling the air as it moves in and out.

Now,

At any point,

Did you catch yourself thinking and then bring your focus back to the breath?

Well,

Congratulations,

That's it.

That's mindfulness.

Small moments of awareness again and again.

It's not about doing it perfectly.

It's about showing up.

So,

As you go about your day,

You can practice.

Just practice noticing one breath at a time.

Thank you so much for joining me.