3 minute mindfulness - for calming when anxious

A quick introduction to how to use the three-minute mindfulness meditation.

Minute 1: notice (without judging) your thoughts, then emotions, finally your body.
Minute 2: focus simply on your breathing (e.g. notice the air in your nostrils).
Minute 3: imagine the air could gradually fill your body, part by part, with each breath (add colour, or a word, or a meaning, or prayer to the breath).

Relax about the timing - it doesn't matter whether they are exact minutes. Adapt as works for you... Drop it into your day whenever you're feeling overwhelmed.

Given by Mark Laynesmith, Anglican Chaplain at the University of Reading.
For other similar (longer) free audio meditations see: http://franticworld.com/free-meditations-from-mindfulness/

Видео 3 minute mindfulness - for calming when anxious канала University of Reading Chaplaincy