3 Minute Breath Awareness Meditation

A short simple meditation focusing on the breath and the body to ground into the present moment. A great 3-minute meditation for when you are short on time, or just need a quick mindfulness practice. Hope you enjoy it!

Transcript

Welcome to today's quick breath meditation.

We're going to begin by finding a comfortable seated position,

Taking a moment to get comfortable,

Beginning to lengthen through the spine and ground down through the hips,

Letting the shoulders melt away from the ears and closing over the eyes.

Begin by tuning into your body,

Becoming aware of the present moment,

Noticing how your body feels and then beginning to become aware of your breath.

I'm not trying to change or manipulate our breath,

Just simply watching the breath as it flows in and out of the body,

Simply observing the breath,

Bringing the focus to our nose,

Noticing the breath as it comes in and out through the nostrils,

As we inhale a nice cool breath,

As we exhale slightly warmer,

Following the breath from the nose all the way towards our collarbones,

Our chest,

Belly and then all the way back out,

Noticing all the different characteristics of our breath,

Temperature of our breath,

Quality,

The length of the breath,

Noticing what parts of the body are moved by the breath,

That expansion of the chest,

The belly as we breathe in and then the belly button moving towards our spine as we breathe out.

I'm just taking a few more rounds of breath just like this,

Keeping your focus,

Your attention on the breath and then slowly we can allow our attention to come back to the present moment,

Gently beginning to wiggle our toes,

Our fingers,

Bringing a little bit of energy back into the body and whenever we're ready,

Opening the eyes.

Thank you so much for practicing with me today.