A Quick and Practical Guided Meditation Practice
In today’s fast-paced world, it’s easy to feel overwhelmed by the demands of work and life. Whether you’re navigating deadlines, responsibilities, or just the daily hustle, finding moments of calm can be challenging.
This guided meditation and mindful breathing practice is designed to help you reset your mind and body in under 15 minutes.
Click here to watch the meditation on YouTube.
Welcome to Your Mindful Break
Hi, I’m Jessi, Holistic Fitness and Yoga Trainer. I’m here to share tools that empower you to take control of your physical and mental health. Today, we’ll explore a simple, yet powerful meditation practice that can help you down-regulate your nervous system and feel more grounded.
If you find this session helpful, and are looking for more ways to cultivate mindfulness in your daily life, check out the free guide:
Preparing Your Space and Mind for Meditation
Before we begin, take a moment to prepare your space. Remove distractions as best as you can and find a comfortable seated position. If you’re sitting in a chair, ensure your feet are flat on the floor and you’re sitting away from the backrest. If you prefer the floor, consider using a pillow or cushion to elevate your hips slightly. Wherever you choose to sit, take a moment to adjust your body, sit up tall, and get comfortable.
Step-by-Step Mindfulness Design
This meditation is designed to be beginner-friendly. Walking you through step-by-step to quiet the mental chatter and relax the body.
Here’s what you can expect:
Step 1: Settle In and Breathe
Gently slowing and deepening the breath is the best way to get the mind and body to settle in and be present. This meditation begins with guided breathing exercises that will allow you to arrive.
Step 2: Tune In to Your Body
As you continue breathing, you’ll be guided to scan your body.Noticing any areas of tension, tightness, or discomfort. Gently invite your breath into these areas, allowing them to soften and release.
Step 3: Lengthen Your Exhale
To further calm your nervous system, we’ll focus on lengthening the exhale. Adding in an “ssss” sound with the exhale, helping to tone the vagus nerve and relax the body even more.
Step 4: Deepening Your Awareness, Find a Pause
This practice is about pausing and calling your energy back to yourself. For all the energy you expend in your daily life, it’s essential to take moments like this to replenish your body and mind. With each breath, you’re not just breathing in air—you’re breathing in awareness, grounding yourself in the present moment.
Step 5: Connect and Collect Your Energy
Using the awareness of your breath to deepen your connection with your inner energy, you’ll begin to investigate the default mind’s habit of worrying or planning. If your mind starts to wander or create stories around what you feel, simply acknowledge it and return to your breath.
Allow each inhale and exhale to be a moment of gathering your energy. Imagine your inner vitality strengthening with every breath. By focusing on the present moment, you enhance your inner energy, making it more potent and available for whatever you need to tackle next.
Step 6: Harness the Power of Your Heart
The heart is a powerful amplifier, signaling calm and openness to your brain. Silently repeat affirmations like, “I am safe,” “I have control over how I feel,” and “I choose to be free.” Stay here as long as you like, feeling the connection between your breath, your heart, and your mind.
Carrying the Calm into Your Day
The energy you collect when you sit for meditation, is something you can take with you wherever you go. The sense of calm and centeredness you receive after a meditation can be carried with you into the rest of your day. All it takes is your awareness and your intention. Anytime you start to feel frantic or anxious, remember to pause, to connect with your breath and re-collect your energy.