MBSR Meditations

The following guided visualization is meant to help enrich the spiritual life, promoting a positive sense of well-being and reducing stress.

Audio

3 Breath Meditation – Spiritual

3 Breath Meditation – Secular

5 Breath Meditation – Spiritual

5 Breath Meditation – Secular

Text – 3 breaths

Welcome. Please join me for a short mindfulness meditation – we’ll start with 3 deep breaths.   (1) Take a deep breath slowly, deeply and completely. Hold it briefly, and, as you exhale, relax, let all tensions go. Remember a time you were truly relaxed. (2) And take another deep breath slowly, deeply and completely. Hold it briefly, and as you exhale, slowly deeply and completely, relax. Let all tensions go. Find yourself feeling more and more relaxed with each in- and out-breath. (3) And take another deep breath slowly, deeply and completely. Hold it briefly, and as you exhale,  relax. Let all tensions go.

And now, breathing normally, notice what you’re experiencing physically. You may be more relaxed, and enjoy that. Your mind may have slowed down, perhaps even become totally clear. Your emotions, all in harmony.

Now, if you care to, just bring your attention to the feeling of the breath, wherever it feels most present to you. That may be the cool air around your nostrils or mouth, followed by a certain warmth as you breathe out.  You may notice a rising and falling around your belly as you breathe in and breathe out.

The rising falling waves of your breathing can gently carry you along, through this meditation, and carry you back if you find your mind has wandered away for a time. So, you can be right back here, right in your body, right in this present moment.  Now, I invite you to consider these positive messages or affirmations, or repeat them with me:

  • Every day in every way I am getting better, better and better by the grace of God…
  • I am a beloved child of God, blessed to be a blessing…
  • When this meditation is complete, my head will be clear, my eyes clear, my stomach settled, just as if I’d had a refreshing 8-hour nap.

Okay, getting ready to come back now. Feeling your fingers and your toes, feeling the chair or the mat, as it supports you.  Noticing how good it was to take a moment to be generous with yourself in this way. And perhaps setting the intention to make this a regular practice.   God bless.

Text of Secular 3-Breath Meditation

Exactly as above, but omitting the “God Bless” ending and affirmations are changed to: (1) Every day in every way I am getting better  and (2) When this meditation is complete, my head will be clear, my eyes clear, my stomach settled, just as if I’d had a refreshing 8-hour nap.

Text – 5 breath Meditation

Welcome. Please join me for a short mindfulness meditation – we’ll start with 5 deep breaths.  (1) Take a deep breath slowly, deeply and completely. Hold it briefly, and, as you exhale, relax, let all tensions go. Remember a time you were truly relaxed. (2) And take another deep breath slowly, deeply and completely. Hold it briefly, and as you exhale, relax. Let all tensions go. (3) Take another deep breath slowly, deeply and completely. Hold it briefly, and as you exhale, slowly, deeply and completely, relax. Let all tensions go. Remember a time you were deeply relaxed.  (4) And take another deep breath slowly, deeply and completely. Hold it briefly, and as you exhale, slowly, deeply and completely relax. Find yourself feeling more and more relaxed with each in- and out-breath.  (5) And take another deep breath slowly, deeply and completely. Hold it briefly, and as you exhale, relax. Let all tensions go.

And now, breathing normally, notice what you’re experiencing physically. You may be more relaxed, and enjoy that. Your mind may have slowed down, perhaps even become totally clear. Your emotions, all in harmony.

Now, if you care to, just bring your attention to the feeling of the breath, wherever it feels most present to you. That may be the cool air around your nostrils or mouth, followed by a certain warmth as you breathe out.  You may notice a rising and falling around your belly as you breathe in and breathe out. The rising falling waves of your breathing can gently carry you along, through this meditation, and carry you back if you find your mind has wandered away for a time. So, you can be right back here, right in your body, right in this present moment.

Now I invite you to consider these positive messages or affirmations, or repeat them with me:

  • Every day in every way I am getting better, better and better by the grace of God…
  • I am a beloved child of God, blessed to be a blessing…
  • When this meditation is complete, my head will be clear, my eyes clear, my stomach settled, just as if I’d had a refreshing 8-hour nap.

Okay, getting ready to come back now. Feeling your fingers and your toes, feeling the chair or the mat, as it supports you.  Noticing how good it was to take a moment to be generous with yourself in this way. And perhaps setting the intention to make this a regular practice. God bless.

Text of Secular 5-Breath Meditation

Exactly as above, but omitting the “God Bless” ending and affirmations are changed to: (1) Every day in every way I am getting better  and (2) When this meditation is complete, my head will be clear, my eyes clear, my stomach settled, just as if I’d had a refreshing 8-hour nap.

About Prayerful Meditations

NHM Ministrants offers prayerful meditations and visualizations to enrich the personal spiritual life. The meditations and visualizations are geared towards adults, teens and tweens. Most, but not all, include references to God. Those marked “secular” do not. For children, we suggest the Butterfly meditations available free in many languages from The Elfenworks Foundation.

Non-Medical Disclaimer – We are not engaged in professional medical services and assume no responsibility for patient outcomes. Medical advice and decisions are appropriately made only by a competent and licensed medical practitioner, who must make decisions, in light of all of the facts and circumstances in each individual and particular case. We absolutely do not advocate that anyone turn away from their current treatment or support—these meditative visualizations are intended to augment, not replace, any such treatment. —NHM Ministrants, a division of Elfenworks Productions, LLC.

Categories Prayer | Tags: , , | Posted on February 8, 2014

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