3 Minute Mindfulness Meditation

An easy 3-minute meditation to help you to stop and be mindful of your breath and body again. You can use this meditation daily to help you connect and slow down. A great beginner's meditation.

3 minutes every day can make a huge difference. You might like to try it for a whole month, preferably at a similar time of day.

Transcript

Take three gentle breaths as you begin to settle in.

Now just place a gentle awareness on your breath as you allow your breath to come and go now.

Take your awareness to your forehead and perhaps see if you can soften the space between your eyebrows.

Coming down now to your eyes,

And if you haven't already,

Close down your eyes and perhaps see if you can soften your eyes.

Bring all your awareness to your nose now,

And with a closed mouth,

Just notice the sensations coming in and out through your nose.

Relaxing your jaw and softening your whole face.

And in this moment,

Just notice how you're feeling right now.

We're going to drop out of our head now and into the rest of our body.

So I want you to bring all your awareness down to your shoulders,

And with the next few exhales,

Just notice your shoulders dropping.

Coming down now to your chest,

And as you breathe in and out,

Perhaps you can feel all the muscles in your chest softening on the out-breath.

Coming down now to your lower belly,

Breathing in,

And simply breathing out.

And you can gently open your eyes.

Reviews

The steps to bring focus out of my thoughts and onto my body help me to relax.