Quick Mindfulness Meditation

This is a 3-minute mindfulness meditation to recharge, refresh, and focus the mind. Includes breathing exercises with soft background music. Perfect for a quick mid-day break or anytime you feel stress or anxiety.

Transcript

Hello,

This quick meditation is designed to help you find a moment of mindfulness during your day.

So sit back,

Relax,

And find a comfortable position.

Close your eyes,

And if you can or it feels comfortable,

Gently rest your hands on your belly.

Good.

Now let's take a big,

Deep breath.

In for 1,

2,

3,

4.

Hold.

Exhale for 1,

2,

3,

4.

Good.

We're going to do that two more times.

In for 1,

2,

3,

4.

Hold.

Exhale for 1,

2,

3,

4.

Inhale for 1,

2,

3,

4.

Hold.

Exhale for 1,

2,

3,

4.

Good.

As you sit here,

I want you to just notice the sounds around you.

Try not to think about the sounds,

But just let them flow around you.

Good.

Now I want you to focus on your breath as we count to 10.

We're going to inhale on 1,

And exhale on 2.

Go at your own pace,

And when you get to 10,

You can start over.

Try not to think of anything else besides your breath.

If you feel a thought coming on,

Just gently push it away and focus again on the inhale and the exhale.

Let's go ahead and do that for another minute.

Good.

Good.

I am so proud of you for taking this time for yourself.

Go ahead and slowly open your eyes and become aware again of your surroundings.

Namaste.

Reviews

Very nice!