Mindfulness Mini-Meditation

This is a guided Mindfulness Mini-meditation. It is a 3-minute short guided practice intended to be used as many times as you want during the day. You can also use it as an SOS meditation when you find yourself feeling stressed, anxious or rushing. It helps the mind to settle, to stay open, and to come back in touch with your body.

It is part of the 8-week course “Mindfulness & Zen Meditation Training For Health, Wellbeing, & Stress Reduction".

Transcript

This is a guided 3-minute breathing space.

You can practice this meditation sitting,

Lying down,

Standing or walking.

Come into a comfortable and upright position,

Eyes closed or half open and lowered with a soft gaze.

Breathing through your nose if you can or your mouth if you need to.

Become aware of the sounds around you.

Become aware of the weight of your body and the contact with the floor,

Chair or cushion.

Check in with your mind and body.

What's going on in your mind right now?

What is the weather inside your head?

Keep your mind open to any thoughts or feelings,

Not trying to change anything at all.

Now narrowing the spotlight of attention to feel the physical sensations of the breath at the lowest point in your body where you can feel it.

Feel your abdomen rising and falling with every breath if you can.

Follow the breath all the way in and all the way out.

When you notice you are distracted,

Just gently bring your awareness back to the breath.

Now expanding the awareness to feel the whole body as a cloud of sensations.

The breath is only part of that cloud of sensations.

Feeling it all as it is,

Coming home to the body,

Coming home to this moment.

Reviews

Awesome leveller, thank you 🙏

Thankyou 😊🙏 Yaz Nafa. Sometimes a short, clear message like this is easier to absorb & quite effective. 💓 'Much appreciation

simple and effective. i like the check in part: i noticed a brewing 'storm' inside and relating the experience to the weather was helpful at bringing greater awareness.