Everyday Practices
Mindful in Three Minutes
For Small Moments That Change the Day
Welcome. These practices are here for the small moments in your day. Each one takes a few minutes or less, so use them wherever you are, as often as you like. Tap play to listen, or download any track to keep on your phone.
Here Is My Anchor
For a short reset, with your eyes closed if you like. You start by asking yourself, ‘What am I noticing right here and now?’ and opening up to everything around you. Then you zoom in on the movement of your breathing, wherever you notice it, and the small details, like the way your clothes move against your skin. Everything else carries on around you. It ends with a simple line: ‘Here is my anchor, and here I am.’
Listen · 3 minDownload
Inner and Outer World
For a moment of noticing. With your eyes closed if you like, you become aware of what’s already here around you, and watch how your attention hops from place to place. Then you notice that there’s a you here, watching where your attention goes. For the last moments, you let everything in, the world outside and the world inside, just as it is. It’s one to come back to when you need ‘a little micro moment.’
Listen · 3 minDownload
And So It Is
For finding your anchor. With your eyes closed, you notice the patterns, shapes and colours you can see behind your eyelids. Then whatever your breathing is doing. Then you try both at once, as an experiment, and choose whichever gives you the least distraction. It ends with a few words to say to yourself: ‘I am here for me in this moment… and so it is.’ The micro version, Seventy-Seven Seconds, takes you through the same three steps in just over a minute, without the choosing or the closing words.
4 min · fullDownload
The Noticing Switch
For coming out of your head in under three minutes. After a moment to settle, and to let whatever’s been going on be there, you turn on your noticing switch. Click. With it on, you’re the one who notices, the observing self. When you get distracted, the switch goes off and you’re back in your mind again. So you turn it back on, as many times as you need: ‘Noticing switch on, click. I am noticing.’
Listen · 3 minDownload
Three Bells
For a short break that’s just for you. It opens with ‘Today is a special day, if I choose it so.’ Then you listen to the sound of three bells, and let the sound relax your body and mind. A few more words follow, spoken as your own: ‘I am breathing. I am alive.’ It ends with taking in everything at once, and the line ‘I am a miracle within this miracle.’
Listen · 3 minDownload
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