​Minute Meditations for Everyday Calm
55 Quick Meditation and Mindfulness Practices for Instant Relaxation and Refreshment
Minute Meditations makes it easy to add soothing meditations into your day, anytime. Line by line, you'll be guided into states of relaxation and rejuvenation – in just a few minutes. Ideal for beginners, busy people, yoga teachers, therapists, school teachers, parents and caregivers.
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Enjoy meditation, relaxation and mindfulness practices to quickly help you:
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Find calm and reduce anxiety
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Slow racing thoughts
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Manage chronic pain
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Lift your energy
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Release emotional tension
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Expand self-love and more
Reviews
“Great resource for both beginners and experts. Highly recommend!"
– Amanda Welton
Holistic Anxiety Coach
“Feel a deep sense of calm, no matter what is happening outside of you… quick, effective and so needed”
– Sandy Alemian
Spirit Medium; Spiritual Guide
“Easily sharable guidance... Every meditation is a yummy morsel that enriches and enlivens awareness.”
– Alicia Delaney
Yoga Teacher
Why I created it
I use these quick meditations for myself in times of need. I wanted to share them with my yoga community and others who need simple, short meditations to relax, refresh, reset and reconnect.
Excerpt:
Candle Melt
A soothing melt of tension.
Get yourself comfortable, sitting supported or lying down.
Mentally scan your body, feel your body, noticing that tension creates a stiffness, a hardness in your body. (pause)
Visualize that stiffness, hard and inflexible, like candle wax.
Now bring awareness to the top of your head.
Visualize, and feel tension begin to soften and melt.
Whole scalp, face, jaw… melting.
Dripping down like candle wax.
Neck… shoulders… back… melting.
Arms and hands, melting, dripping down.
Hardness melting away.
Hips, legs, feet and toes, melting.
Until all that’s left is a puddle.
All tension melted away. (pause)
Enjoy the sensation of tension melted, for a few breaths. (long pause)
Continue your day with more ease, reminding yourself to melt whenever you begin to feel tension.
Slow Your Roll
Mind racing? Quickly slow yourself down, coming back to balance.
Sitting comfortably, inhale deeply for a count of 1… 2… 3.
Exhale 1… 2… 3… 4.
Deep breath in through the nose, 1… 2… 3.
Exhale through the nose, 1… 2… 3… 4.
Slowing down…
Inhale 1…… 2…… 3.
Exhale 1…… 2…… 3…… 4.
Grounding…
Inhale 1…… 2…… 3.
Exhale 1…… 2…… 3…… 4.
Slowing down even more…
Inhale 1……… 2……… 3.
Exhale 1……… 2……… 3……… 4.
Continue for as long as you like, slower and slower with each breath.
Smile Lifter
Lift your spirits. Whether you find this meditation inspiring or silly, either way you’ll end up smiling.
Inhale slowly, rising the corners of your lips, ever so slightly.
Deep, slow exhale as you hold that subtle smile.
Inhale deeply, corners of your lips rise a little bit more.
Long exhale, holding that gentle smile.
Inhale, corners of your lips rising even further.
Slow exhale, softly holding that smile.
Deep inhale, smiling.
Exhale, feel your smile radiating warmth and light through your whole body.
Inhale, softly smiling.
Exhale radiating warmth and light through your whole body
Inhale, smiling.
Exhale radiating warmth and light all around you.
Close your eyes and pause for a few moments of silence.
