A brief meditative time-out for (thrice) daily use

Once you get the hang of this sequence, you’ll probably be able to do this in 3 minutes, but it’s not a race! And you can make it last for as long as feels comfortable. It’s really intended for a brief time-out for those who don’t have the time or stamina for a full 12-minute mindfulness meditation session.

Lie down or sit down with the body straight, comfortable and physically well supported.

Close your eyes while taking a few deep breaths in and out. Relax and let go of any tension you’re aware of on the exhalation

– ask yourself, ‘What thoughts am I aware of in this moment’?

Close your eyes while taking a few deep breaths in and out.
Relax and let go of any tension you’re aware of on the exhalation

– ask yourself, ‘What’s going on in the space around me’?

Close your eyes while taking a few deep breaths in and out. Relax and let go of any tension you’re aware of on the exhalation

– ask yourself, ‘How am I feeling mentally and emotionally”?

Close your eyes while taking a few deep breaths in and out. Relax and let go of any tension you’re aware of on the exhalation

– move your attention/focus on your breath for a few breaths in your normal breathing rhythm of this moment, then shift your attention to include any bodily sensations you may become aware of.

– Simply observe, notice

– When the alarm goes, first move your fingers and toes, take another couple of deep breaths before going about your day.

– If you have a bit more time, take a few (bullet points) notes in your journal or diary

Repeat up to three times a day or as you feel to.