A note from Sean
I like to go in baby steps, not hand someone a 200-pound barbell right off the bat. Here’s a five-pound weight: three mindful breaths.
Try this today. Before your first meal today, take three slow, gentle breaths. On each inhale, feel the air at your nostrils. On each exhale, notice the sensations as the air passes back out. That’s all. Do it again before bed.
This suits beginners, and anyone with a busy day and a few spare seconds. If focusing on the breath makes you tense or uneasy, go gently. Let the breath be natural. Stop when you need to.
Here’s a Sample of the “Guided Meditation Script: Three Mindful Breaths” Guided Meditation Script:
Let’s begin by taking a moment to settle your body into a comfortable position. You can close your eyes or keep them slightly open with a soft focus looking downward a few feet in front of you. Allow your spine to lift and your shoulders to soften (2 seconds).Today we will practice three mindful breaths. Begin by taking a slow gentle inhale, resting your attention on the sensation of the air passing over your nostrils and filling your chest and abdomen.
Notice as the inhale ends and shifts back through a slow gentle exhale (3 seconds).Notice the sensations in the body as the air passes back out. Rest for a moment and begin again. Long, slow inhale directing your attention to the sensation of air as you breathe in and long slow exhale noticing sensations.
