A Real Quick Meditation

If meditation is an anchor, this is a meditation that's just a pitstop on the long journey of our day. Too many times I've been reminded "1 minute is better than no minutes", so I'm returning the favor and reminding you of the exact same. In your car, right when you wake up, before a stressful meeting/appointment.

Transcript

Hi there,

It's Delia.

We are here today to do a super shorty practice,

Just three minutes.

Whenever you need this,

It is here for you.

Wherever you're at,

Whether you're standing,

You're sitting,

You're laying down,

You might soften your gaze or close your eyes completely,

And drop your awareness in towards your breath.

Watch your belly and chest rise and fall with each inhale and exhale.

We'll take a few deep breaths.

So breathe in through your nose,

Filling in your belly,

Your chest,

Fill your back,

And then open mouth exhale.

Again,

Deep inhale all the way to your belly,

Your chest,

Fill your back,

And audible exhale.

One more,

Just like that.

Inhale deeply.

Exhale completely.

Allow your lips to seal.

Breathe in through your nose and out through your nose.

Allow your breath to settle to a place of normalcy,

Something that is not exerting effort or restraining it.

With each inhale,

You might say inside,

In,

And with each exhale,

Out.

For just a moment,

With just yourself.

You might draw your attention to the space around you by listening to any sounds,

Perhaps of any other noises from this recording other than my voice,

Any other sounds in the space around you.

If you'd like,

With each exhale,

You can start to exhale through your mouth like you're blowing from a straw.

Alongating your exhales,

And watching your breath fill the space that you're in.

And as you're ready,

You can blink your eyes open and come back.

There's even more than three minutes.

Thanks for sitting.

I'll see you next time.