Four Minutes To Mindfulness

In just four minutes, this meditation gently guides you into a state of presence and awareness through breath and body connection. You’ll begin by grounding into your physical space, then shift into mindful breathing to clear distractions and invite calm. With simple cues to observe sensation, release tension, and return to the breath, this short practice is perfect for a quick reset anytime.

Allow yourself to pause, center, and carry this mindfulness into the rest of your day.

Transcript

Come into any position that feels comfortable for you.

And then once you're in that position,

I want you to take a deep breath in.

And as you exhale,

Just take in the room,

The space,

The environment that you find yourself in.

Notice what's around you.

Notice what's beside you.

Feel the temperature of the room.

Maybe take in any sounds that are around you.

And then take one more breath right here.

Nice big inhale.

And as you exhale,

Let your eyes fall closed.

Allow yourself to be here,

Right here in this very moment.

And to presence yourself to this moment.

Feel what you're touching.

Feel the earth beneath you,

The ground.

And from this sense,

This connection,

This space of presence,

Draw yourself to an elevated state.

Whether you're seated,

Lying down,

Or standing,

Allow yourself to be somewhat uplifted here.

And as we practice being present and embracing the moment,

It is very common for thoughts to come up.

And so what I want to invite you to do is throughout your meditation practice,

If you could imagine those thoughts like clouds in a passing sky.

And instead of reaching up and grabbing hold of the clouds and clinging them tight,

I want you to just imagine them floating far,

Far away.

A thought comes up,

You see it,

And you let it go.

And as you're in this space,

I want to also remind you that you have constant tethers.

Keep representing yourself,

Bringing yourself back to your breath.

Use your breath as a thread,

Almost,

To continuously just weave yourself here in this space.

Check in with the environment again,

Your physical body.

And simply just practice being.

Great,

Excellent work.

Take a deep breath in.

Nice,

Big,

Empty exhale.

Very gently,

If your eyes are closed,

Begin to flutter them open and bring yourself back,

Right back to this moment.

Take in your environment once more.

Perhaps allow a soft smile to grace your face.

And go enjoy the rest of your day.

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