This is a three-minute mini meditation to help you step out from autopilot mode during difficult and stressful times and reconnect you with the present moment.
Find a comfortable,
Dignified posture,
Whether sitting or standing,
And gently close your eyes.
Begin by tuning into your inner experience.
Ask yourself,
What is my experience right now?
Acknowledge the thoughts passing through your mind without getting entangled in them.
Recognize feelings,
Even discomfort,
Without attempting to alter them.
Skin your body for sensations,
Like tightness,
Perhaps,
And acknowledge them without the need for change.
Now,
Let's gather and focus our attention,
Redirect your awareness to the breath,
And then zoom in on the physical sensations in the abdomen,
Expanding on the inhale,
Falling back on the exhale.
Each breath is an opportunity to ground yourself in the present moment.
And just remember,
Should your mind wander,
Guide it back gently to the breath.
Now,
Expand your attention to the next step.
Include the entire body in your awareness,
As if the whole body is breathing.
If discomfort arises,
Bring your focus to it,
Imagining the breath moving around the sensations.
Befriend these sensations,
Instead of trying to alter them.
And when they no longer demand attention,
Return to the awareness of your whole body embracing each moment.
And just remember,
You can always come back to this three-minute mini meditation whenever you feel stressed,
Or when you have negative thought patterns coming up in your mind.
I really,
Really appreciate you joining me today,
And I'm sending you all the best wishes I can,
An open heart,
And a wonderful day or night ahead.
