A One Minute Mindfulness Top Up

This short guided session is a mindfulness top-up. It encourages you to slow your breath and focus on the sensations at the nose. When you notice you’ve become lost in thought, gently return your attention to the sensations at the nose.

Calm background music plays throughout.

Transcript

Close your eyes,

And take a slow,

Deep breath.

Draw your attention to the sensations of the breath entering and leaving the nose.

If your mind wanders,

Acknowledge the distraction,

And gently bring your attention back to the breath entering and leaving the nose.

Thoughts,

Emotions,

Moods,

Feelings,

And physical sensations are all distractions.

Acknowledge them,

And draw your attention back to the breath entering and leaving the nose.

Great work,

Feel free to come back to this meditation any time for a quick mindfulness top up.