3 Minutes Of Mindfulness

This 3-minute practice is designed to help the participant get centered and to bring mindfulness through the rest of the day. The meditation begins with some guidance as to how to approach the upcoming time and then brings attention to the breath. The meditation ends without a bell, encouraging seamless awareness for the participant, to encourage mindfulness outside of the formal practice of meditation.

Transcript

So this will be a three-minute meditation for grounding ourselves in the present moment,

Which naturally allows us to let go of many of the stresses in our lives.

So just finding a seat,

Could be sitting on a chair or on the floor on a cushion,

And just sitting up straight,

Allowing the spine to naturally lengthen,

All the while being relaxed,

Allowing the lumbar spine to curve a little bit if that's possible for you,

And then just coming to rest in our comfortable seated posture,

Allowing the hands to be folded in the lap or perhaps on the knees,

And then just bringing the attention to the abdomen,

And noticing how the abdomen's moving.

Each breath causes our abdomen to move slightly,

Noticing how as we inhale,

The abdomen is inflates,

Stretches out,

And as we exhale,

It naturally collapses back towards the spine.

And so not taking control of the breath,

Just allowing the body to breathe itself,

Allowing the breath to come naturally,

And as for you,

You're just the observer,

Watching as the breath moves the body.

And of course,

It's natural for the mind to wander away,

So the mind may move to something else,

Might start worrying or move into the future or the past.

So when that happens,

Just acknowledging where the mind has gone,

And then gently,

Without judging yourself harshly,

Bringing the mind back to that physical sensation of breathing,

And just riding each wave of the breath.

And so instead of ringing a bell or something to end the practice,

I'd just like to encourage you to bring this practice with you for the rest of the day.

And that your breath is always with you,

And so any time you're feeling like your mind has moved away,

Just remembering that you can ground yourself once again,

Just by tuning in to what it feels like to breathe.

So now just allowing your eyes to open and moving your body in any way that's comfortable now as you determine to go back throughout the rest of your day.

Reviews

It was exactly the reminder I needed. I will be listening again and again

Lovely way to start the day. Thank you.

Thank you Ryan. Really help me this 3 minutes 🙂🙏🏻💙

3 minutes to help me stay mindful, much appreciated Ryan. See you soon!

Very nice moment spent focusing on the breath. Just 3 minutes makes a difference!

Excellent

sweet Thank you 🙏💚

Thanks Ryan,for sharing this short grounding meditation with us. Your daily mindfulness practice helps me build my mindfulness muscle, as I keep practicing and practicing. Thanks again 🙏 for all you do.
🙏✨💛💫🕊

Detailed instruction, definitely a heart-felt moment, that quieted the mind. Blessings

Fantastic easy listening meditation, I found this very helpful and grounding during these current times of change snd uncertainty .
Love to all

Thank you.
You have a great friendly voice 🌱

Very useful practice. Sometimes the simple reminders are the most effective: thank you 🙏🏻

I love this: "You're just the observer, watching as the breath moves the body." I'm keeping this in mind today! 💗

Excellent! Loved it