Mindfulness and Meditation: A Simple Practice You Can Try Anytime
Mindfulness and Meditation: A Simple Practice You Can Try Anytime
Hey there,
I know life can get overwhelming sometimes, and we’re all juggling a million things at once. Between work, family, and everything else on our plates, it’s easy to forget to take a breath and just be. That’s where mindfulness and meditation come in—they’re like little resets for your mind and body, and honestly, they’ve helped me so much, especially when I’m feeling stressed or distracted.
I wanted to share a quick and simple mindfulness practice with you. It’s something you can do anytime, anywhere—whether you’re sitting at your desk, lying in bed, or even waiting for your coffee to brew. It only takes a few minutes, but trust me, it can make a big difference.
A Simple 3-Minute Meditation Practice
This isn’t about trying to empty your mind or solve all your problems in one sitting. It’s just about bringing your attention to the present moment. Here’s how to do it:
- Find a Comfortable Spot
Sit comfortably in a chair or on the floor, or even lie down if you prefer. Close your eyes gently, or if you’re in public, just soften your gaze. - Take a Few Deep Breaths
Breathe in deeply through your nose, letting your belly rise with the inhale. Then exhale slowly through your mouth. Do this two or three times, just to settle into the moment and let go of any tension. - Focus on Your Breath
Now, shift your focus to your breath. Feel the air moving in and out of your body. Notice the coolness as you inhale and the warmth as you exhale. You don’t have to control your breath—just observe it. If your mind starts to wander (and it will!), gently bring your attention back to your breath without judgment. - Scan Your Body
Take a moment to check in with your body. Start from the top of your head and move all the way down to your toes. Notice any areas of tension or discomfort, and if you can, try to relax those areas with each breath. Don’t force anything—just notice. - End with Gratitude
Before you finish, take a second to express gratitude for yourself. You’ve just taken a few minutes for your well-being, and that’s something worth appreciating. You could think of one thing you’re grateful for right now. - Slowly Return
When you’re ready, gently open your eyes and bring your awareness back to the room around you. Take a moment to notice how you’re feeling—calmer, more present, perhaps a little more grounded.
That’s it! It’s really that simple. Even just a few minutes of mindfulness can help you feel more focused and at ease. The best part is, you can practice this anytime—whether you’re dealing with a stressful moment, trying to get some clarity, or just need a quick break from everything.
I hope this little practice brings you some peace. Give it a try, and let me know how it goes! You don’t have to be perfect at it—just showing up for yourself is enough.
Take care of yourself, okay?
With love,
Brina Rollins
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