30 Second Guided Mindfulness Meditation | How To Practice Mindfulness in Everyday Life

30 Second Guided Mindfulness Meditation | How To Practice Mindfulness in Everyday Life


What do you do if you want to relax or
de-stress, but you don’t have 30 minutes or an hour to go to the gym or hang out
with friends or whatever it is that you do. What if you only have 30 seconds? Well, there’s a technique that I call the 3-30 that I’m gonna show you can help you
relax de-stress in 30 seconds. So let’s try it together. All right, it doesn’t
matter what posture, position, place, you’re in. You can do this anywhere. It
constitutes of three breaths. We’re gonna do the first breath, together. You’re
gonna do an in-breath for a four count through the nose and an out breath
through the mouth for six counts. Let’s do it together.
In for four. Out for six. The second breath, we’re gonna add a
mental attention to it. So, as we take an in-breath we’re going to imagine that
breath infusing any tension we have in our body and on the out-breath we’re
gonna imagine that tension releasing. Through our pores, through our skin, and
just letting go. So, let’s do breath two together. In through the nose. Count to
four. Imagining the breath infusing any tension in our body. Out for six.
Imagining all that tension releasing. The very last breath? Nothing to do. No
task. No project. All I’m asking you to do is notice what it feels like to
breathe. Wherever you feel that. If you feel your chest expanding. If you feel it
in your nostrils. Wherever. Just notice what it’s like to breathe. So let’s do
that together. In-breath of four. Feeling the coolness
of the breath, maybe. Out-breath through the mouth. For six.
Feeling what it’s like to breathe out. Now let’s try it all together. Breath one.
In four, through the nostrils. Nothing particular to focus on. Out-breath
through the mouth. Count of six. You don’t have to direct your mind any particular
place. In-breath through the nose. Count of four. Imagining the breath infusing
our muscles and tension. Out-breath through the mouth. Count of six. Imagining the tension releasing in all directions. Last one. In-breath. Count of four. Just
noticing what it’s like to breathe in. Out-breath. Count of six. Just noticing
what it feels like to breathe out. So, that’s it! You may feel a little
relaxed. You may not. But either way, that reduces our stress, our fight-or-flight
responses. Increases a little bit of calm and focus. I’m interested to know what
your experience was like! So, leave it in the comments and click subscribe, then
click the bell or visit us at manhattanprep.com.

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