Summer’s edge, on the cusp of fall, can be fraught with anticipation and as we embark upon new schedules and perhaps even sadness creeps in as we leave longer, warm days for the darker and cooler season. Here are 3 guided meditations – moments of mindfulness – to help you in this season of transition.
Taking time only 3 three minutes for each of these simple mindfulness exercises can be just the reset that your body and mind need. Especially after these past two plus years of the pandemic, it has been difficult to look ahead without some level of stress. One way to alleviate these tensions is to have a sense of curiosity and gratitude for the present moment. To help with being present in the here and now, Liz Padula, owner of Artemis Yoga, put together these simple 3-minute meditations as an easy way that anyone can experience the present moment easily while seated in a chair, at your desk or even sitting or reclining on the floor.
We invite you to check out these 3 Minute Mindful Moments for yourself:
3 Minute Body of the World Meditation – this is a type of loving kindness meditation that helps us to reflect on our own presence in the world in relation to others. By taking a sense of compassion and intention for health, peace and well-being for our own self and expanding it to all others, this meditation helps us to let go of self-judgement. Instead, it offers up kindness to ourselves and to the world around us. When we practice this way, we can see more clearly when we do the opposite, so this meditation helps to bring us back to the moments of joy and gratitude that are right in front of us.
3 Minute Meditation at Your Desk – in this simple body scan that can be done seated at your desk, on the floor or lying down, you will have a chance to notice, observe and identify body sensations and really pay attention to its subtlety. And as you improve your concentration, you notice bodily tension and you naturally start to let go and destress. As you go through this simple body scan, you may notice that it is easier to observe subtle sensations and it actually relaxes you. And when you are relaxed, you will feel refreshed even in the middle of your day. This is also a great practice as you go to bed so your mind does not start racing and planning, it diverts your attention so you can fall asleep more quickly and wake up refreshed. Try it!
3 Minute Breathing Break – this exercise reminds us that taking a moment to notice our breath pattern – we have a built-in relaxation response too. By simply observing our breathing, we can slow things down, help lower our heart rate, improve our sleep, and reduce stress – with this simple exercise. So, take a moment to sit up nice and tall, watch your breath like a wave ebbs and flows to shore and feel the effects. Inhale, pause, exhale, pause – very simple – try it!
If you enjoyed these meditations, please let us know. We would love to hear from you!