Mini Break 3-Minute Breathing Exercise

This is a short meditation and breathing exercise to give yourself a pause at any time of the day. It takes only 3 minutes and intends to give you an opportunity to breath, feel the present moment, and going back into the day with mindfulness.

Transcript

Let's take a moment to pause and give yourself a quality rest.

Once you are sitting comfortably,

Take a big deep breath in and long breath out.

As you inhale,

Feel your body expand,

Your lungs filled with air.

As you exhale,

Feel the body softens.

One more time,

Take a deep breath in and as you exhale,

This time close down your eyes.

Feel the presence of your body grounded on a chair or the floor beneath you.

Notice the sounds around you without following them and just letting them go.

Now slowly bring your mind to your breathing.

Watch the body inhale and exhale.

Bring your breathing to the normal rhythm.

Just let the body breathe itself and notice the rhythm of your breathing.

Each inhalation and each exhalation.

Is the breath short or long,

Deep or shallow?

We're gonna stay here for about five breaths now.

Now slowly bring the attention back to your body noticing the air around you and the ground beneath you.

Slowly bring yourself back to your surroundings and whenever you're ready in your own time,

Opening the eyes again.