3 Minute Mindfulness Script – Mindfulness Exercise 1

by Claire N. Agard, PhD, CCTP

Sit in chair with your feet planted on the floor. If you feel that you’ll be more comfortable sitting  on the floor, then do so. Whatever position you choose, sit upright. Feel the length of your spine.  Feel a sense of softness in your posture. Relax your arms and place them on your legs. It doesn’t  matter how you place hands. It’s all right if your turn your palms up or down, whichever feels  more comfortable to you. (Pause). Now, close your eyes. 

Bring your attention to your breath as you breathe in deeply. In for 5 and let that breath out  slowly. Out for 5. Pay attention to each breath as you continue to breathe, in deeply and out  slowly, in for 5 and out for 5. As you inhale, pay attention to your breath as it travels through  your nose, down your throat and into your lungs. Feel your lungs expanding. Now, breathe out.  Keep paying attention to your breath as it leaves your lungs. Feel your lungs deflating. Follow  your breath as it travels up your throat, through your nose and out of your mouth. Keep  breathing, in for 5 and out for 5…(Pause) 

If your mind wanders, as it inevitably will, bring it back to focus on your breath. All that’s  important is your breath. With each breath image yourself at peace, feeling calm. You have no  reason to be concerned about your breathing because you’re doing just fine. Your breaths are as  they should be, they’re deep and full enough. Just notice the natural rhythm of your breath as  you feel calm, relaxed and at peace. (Pause) 

Now, let go of any control of your breath. Just breath naturally. Let go of thoughts of the past  and of the future. Just focus on each breath and on the calmness you feel. That’s all that matters;  nothing else does. As you breathe in and out, think of a simple way to bring this feeling of  calmness to your life whenever you please. (Pause). Now that you’ve done so know and accept  that you can create peace and calmness in your life in the days to come. Take a few more breaths  and enjoy the feeling of relaxation and calm. (Pause) 

(Softly) I now invite you to bring your attention back to the room as you breathe. Notice the  sounds around you, and when you’re ready, slowly open your eyes. (Pause). 

Good! How do you feel? 

This script may be reproduced and revised for public use.

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