3-minute mindfulness meditation for calm
TRY MINDFULNESS NOW (MP3)Learn what mindfulness is, what it can do for you and - the key - how to practice it. How different will you feel in just three minutes?
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3-MINUTE MINDFULNESS meditation TRANSCRIPT
Hi, I’m Maggie and welcome to this 3-minute mindfulness practice. In literally a few minutes you’re likely to feel more calm, more you! That’s the power we yield when we direct our mind with kindness.
Ultimately, mindfulness is a state of being. Once in which we develop the inner strength, the mental muscle if you will, to stay with what we’re doing, thinking, feeling and sensing. Regardless of whether or not we like it. A mindful person, then, may become very skilled at navigating life’s highs and lows.
The first – and last – step is to practice. So let’s begin.
Sit comfortably. Back upright and relaxed. Legs uncrossed… Gently close your eyes… Take a moment to first become aware of what you’re doing. You’re sitting, eyes closed, listening to this recording. Here you are. This is you - your life - right now.
Direct your awareness down into your feet. Begin to sense the physical sensations of contact between the soles feet and the ground….
Just notice what you notice with an open mind. These are your feet, resting still on the unmoving, solid ground…
In mindfulness we’re practicing observing things as they are, without wishing for them to be different.
Now move your awareness up the legs to the back of the thighs and the buttocks and where they are in contact with your seat. Tune into the physical sensations of contact here… They may be quite subtle.
The body is always in the here and now. Which is why it’s relaxing to pay attention to it. And why we use it in mindfulness as an anchor to begin to slow down the wandering, stress-creating lower mind.
To end – still resting your awareness with your seated, still body – take a slow, deep enjoyable breath. Wish yourself well. And open your eyes.
Ultimately, mindfulness is a state of being. Once in which we develop the inner strength, the mental muscle if you will, to stay with what we’re doing, thinking, feeling and sensing. Regardless of whether or not we like it. A mindful person, then, may become very skilled at navigating life’s highs and lows.
The first – and last – step is to practice. So let’s begin.
Sit comfortably. Back upright and relaxed. Legs uncrossed… Gently close your eyes… Take a moment to first become aware of what you’re doing. You’re sitting, eyes closed, listening to this recording. Here you are. This is you - your life - right now.
Direct your awareness down into your feet. Begin to sense the physical sensations of contact between the soles feet and the ground….
Just notice what you notice with an open mind. These are your feet, resting still on the unmoving, solid ground…
In mindfulness we’re practicing observing things as they are, without wishing for them to be different.
Now move your awareness up the legs to the back of the thighs and the buttocks and where they are in contact with your seat. Tune into the physical sensations of contact here… They may be quite subtle.
The body is always in the here and now. Which is why it’s relaxing to pay attention to it. And why we use it in mindfulness as an anchor to begin to slow down the wandering, stress-creating lower mind.
To end – still resting your awareness with your seated, still body – take a slow, deep enjoyable breath. Wish yourself well. And open your eyes.
