3.5-Minute Mindful Moments: Guided Meditation

This 3.5-minute of mindful-moments of meditation will help you connect to your inner calm and gain clarity. The effect of just a few minutes of mindful awareness, by tuning the attention inward, can have profound benefits on your mind, body, and spirit. This meditation can be practiced at any time throughout your day as a quick "conscious reset".

Transcript

Welcome to your brief mindful moments of meditation.

Wherever you are,

Arrive in a comfortable seated position.

Settle into stillness as you soften your gaze.

And begin by bringing awareness to your body.

Simply dropping in into the space of your whole body.

Noticing the sensations on the left side of your body.

The right,

Back of you,

And in front of you.

Imagine this flow of sensations moving within you.

Now bring awareness to the sensations of your breath.

Pause to notice the quality of your breath.

Take a deep breath in through the nose.

Hold.

And exhale,

Letting it go.

And as you return to your natural breath,

Observe the breath moving in and out.

As your belly rises and falls with each in and out.

Just like the waves of the ocean.

Release any tension or concerns swirling in your mind.

Release all thoughts of worries,

Simply allowing them to float by.

Like clouds in the sky.

Relaxing any pockets of tightness in your body.

Allowing each breath to ground you.

And then your next breath in,

Bring awareness back to the outside world.

Tuning into the sounds around you.

Bring your awareness to your whole body,

Mind,

And spirit.

And as you go about your day,

Remain present and anchored in your breath.

Now go shine your light.