Mindfulness
Meditation Exercise

Watch this video as I coach you through a 5 minute Mindfulness Meditation Exercise guided imagery and visualization.

  1. breathing
  2. relaxing the whole body
  3. Autogenic positive affirmations
  4. visualizing things you Love to do
  5. and feeling appreciation

Do you have a comment, thought or experience? Please share by clicking here to comment, now.


Mindfulness Meditation Exercise Guided Imagery Script

  1. start by going to a place you can relax, be alone and not be disturbed
  2. you can sit on a chair or on the floor with your back straight or lay flat on the floor, maybe with a pillow under your knees
  3. get comfortable and be nice and still
  4. when you are ready, focus all your attention on your breathing in and breathing out
  5. as you breathe in, gently push your belly out
  6. as you breathe out, softly bring your belly back in
  7. practice this belly breathing for about a minute
  8. then, when you are ready, shift your focus to your jaw and face and relax them
  9. say to yourself, "I am relaxing my jaw and face muscles. My jaw and face are feeling warm" "
  10. then, focus all your attention on your neck and shoulders and relax them.
  11. say to yourself,"I am relaxing my neck and shoulder muscles. My neck and shoulders are feeling warm and loose"
  12. next, focus all your attention on the front of your body and relax your chest and belly
  13. say to yourself,"I am relaxing my chest and belly muscles. My chest and belly are warm and relaxing"
  14. then, focus all your attention on the back of your body and relax your back and spine
  15. say to yourself,"I am relaxing my all my back muscles. My whole back is feeling warm and my spine are relaxing"
  16. next, focus all your attention on your arms, hands and fingers and relax them
  17. say to yourself,"I am relaxing my arms, hands and fingers. My arms, hands and fingers are feeling really warm"
  18. next, focus all your attention on your legs, feet and toes and relax them
  19. say to yourself,"I am relaxing my legs, feet and toes. My legs, feet and toes are feeling really warm"
  20. now, making sure you're still doing your belly breathing, I want you to think about doing something you love to do or being somewhere you love to be
  21. make sure what you are thinking about makes you feel good, happy, relaxed, calm, strong and healthy
  22. as you are thinking about this, try to picture it in your mind and visualize it, if you can
  23. are you alone or with someone else?
  24. are you inside or outside?
  25. is it day time or night time?
  26. what colors do you see?
  27. what sounds do you hear?
  28. notice the feelings of goodness, happy, relaxed, calm, strong and healthy
  29. once you've done that, I want you to think about things, places and people you really feel appreciation and gratitude for
  30. lungs and oxygen
  31. best friends
  32. significant other
  33. animals
  34. flowers, their colors and fragrances
  35. trees for the fruits, flowers and shade
  36. sunset and sunrise
  37. blue sky and white clouds
  38. your favorite foods, their tastes, smells and textures
  39. water
  40. mentors and people you look up to
  41. your arms and hands
  42. your legs and feet
  43. your organs
  44. your five senses
  45. your brain and mind power
  46. smiles and laughter
  47. children playing
  48. digital devices and our phones and computers
  49. books
  50. clothes
  51. the changing seasons
  52. beaches
  53. mountains
  54. oceans and rivers
  55. gem stones

Now, when you are ready, slowly bring yourself back to your surroundings, maybe open your eyes and think about this mindfulness heart meditation you just experienced.

Do you have a comment, thought or experience you would like to share? Click here to comment, now.


Benefits Of The Mindfulness Meditation Exercise

  • this meditative mindfulness breathing increases the oxygen into the body creating a relaxing and calming effect
  • removal of muscle and joint tension
  • changing negative thoughts into positive
  • lowers heart rate, blood pressure and creates healthy heart rate viability
  • reduces cognitive stress, such as anxiety, worry, depression and overwhelm and so increases a positive attitude of mind with the feelings of calm, relax, happy, patience and appreciation
  • balances hormones and endocrine system
  • latest research studies show that mindfulness meditation gives anti-aging results
  • because more positive feelings are experienced, sleep is greatly improved
  • busts cravings and unhealthy habits and addictions
  • weight loss and binge eating has been positively affected with mindfulness meditations

Click here to go to the latest research on this mindfulness exercise. How do I meditate is a free mind health online eCourse.


Mind Power Newsletter

Keeps you up-to-date with all new Blog posts, free Mind Health Online eCourses, stress relief coaching, mindfulness techniques, videos, hormones and updates to Mind-Health-Empower.com.

Click on the following links below for more mindfulness meditation exercise and mind power techniques and tips...

How to practice mindfulness - insights, tips and ideas.

Mindfulness eating - increase the health of your digestion system and your mind.

Mindful thoughts create purpose - the mindfulness meditation exercise doesn't have to be done sitting down in a meditation pose. Mindfulness is all about what is going on in your head and what you are focused on throughout the day. Create a new, healthy habit of watching your thoughts and how they are creating purpose in your life.

Click here to access more mind power techniques, mindfulness meditation exercises and guided imagery scripts to help you live your best life ever!


Click here to go from the Mindfulness Meditation Exercise and go to Mind Health Empower home page

Recent Blog Articles

  1. Mind Yoga Blog

    Sep 27, 20 04:43 PM

    Comment And Contribute To My Mind Yoga Blog Posts. Integral Yoga Teachings With Swami Jyotirmayananda. Inner Power And Vibrant Health.

    Read More

  2. Assess Your Toxicity

    Aug 24, 20 02:47 PM

    Boosting A Healthy Immune System. Natural Body Detox Cleanse. First, Assess Your Toxicity Load. Plus, Mind Techniques Stopping Harmful Negative Thoughts, Anxiety.

    Read More

  3. Mind Health Techniques For Letting Go

    Aug 23, 20 03:09 PM

    Stress Management Program's Powerful Mind Health Techniques For Letting Go Of Negative Thoughts, Anxiety, Change Bad Habits. Guided Imagery Scripts, Videos.

    Read More

  4. Mind Health

    Aug 19, 20 05:29 PM

    Empower Your Mind, Train Your Brain. Free Onlne eCourses For Body, Hormones, Mental Health. Scott Coleman. Regenerative, Holistic Life Coach, Stress Management Consultant.

    Read More

  5. Mental Health Symptoms Treatment Guide

    Aug 14, 20 01:58 PM

    Remove Mind Stress Easily. Discover This Mental Health Symptoms.Guide And Learn To Release Anxiety and Negative Thoughts.

    Read More

  6. How To Remove Stress

    Aug 14, 20 01:56 PM

    Mind Power Techniques And Mindfulness Exercises. How To Remove Stress Naturally and Live Your Best Life Ever! Guided Imagery Videos To Eliminate Stress And Help You Get A Good Nights Sleep. Increase H…

    Read More

  7. How To Calm Anxiety And Stress

    Aug 14, 20 03:49 AM

    Find Out How You Can Train Your Brain With Mind Power Techniques. Learn How To Calm Anxiety, Now. Stop Negative Thoughts For Body And Hormone Health.

    Read More

  8. SaJune Medical Center

    Aug 06, 20 04:52 AM

    Holistic Health Care. Institute For Restorative And Regenerative Medicine. SaJune Medical Center, Orlando. Focusing On Reducing Mind Stress, Optimal Levels Of Hormones, Nutrients And A Healthy, Vibran…

    Read More

  9. Scott Coleman GoFundMe

    Jul 27, 20 08:20 AM

    Please Give To The Scott Coleman GoFundMe To Help Him Fight Stage 4 Throat Cancer. His Costs Are Out-Of-Pocket For His Holistic Therapy Treatments.

    Read More

  10. Coffee Enema Benefits

    Jul 20, 20 09:29 PM

    Healthy Body Detox. Natural Coffee Enema Benefits. Boosting Immune System. Intestines And Liver Cleansing Herbs And Foods.

    Read More

  11. Health Benefits Of Intermittent Fasting

    Jul 20, 20 09:15 PM

    Optimal Functioning Of Mind, Brain, Hormones And Body. What Are The Proven Health Benefits Of Intermittent Fasting. Consistent Weight Loss. No More Hunger Pangs. Stops Negative Thoughts. Coaching You…

    Read More

  12. Numerology Number Meanings

    Jul 20, 20 08:42 PM

    Unlock And Create The Future You Want. Interpret Numerology Number Meanings. Cartomancy Reading For Health, Relationships, Money, Career, Life Purpose, Mind Stress.

    Read More

  13. Far Infrared Sauna Benefits

    Jul 20, 20 08:39 PM

    Boost Your Immune System And Fight Disease. Discover Proven Far Infrared Sauna Benefits And Its Healing Heat And Invisible Light. Detoxification And Ozone Therapy Details.

    Read More

  14. Naturally Increase Growth Hormone

    Jul 07, 20 02:00 PM

    Latest Human Research And Anti Aging Benefits. Naturally Increase Growth Hormone To Enhance Body And Mind Health, Including Weight Loss. Natural Supplements, Colostrum, Foods.

    Read More

  15. Breathing Exercises For Anxiety

    Jul 05, 20 06:22 PM

    Mind Power Techniques And Simple Breathing Exercises For Anxiety, Negative Thoughts And Stress Relief. Guided Imagery Videos. Mindfulness Meditation, Self Help Remedies.

    Read More

  16. Signs And Symptoms Of Stress

    Jul 05, 20 05:58 PM

    Assess Your Mind, Now. Find Out All Common Causes, Signs And Symptoms Of Stress Effecting Health, Hormones, Daily Living. Discover Types, Styles, Guided Imagery Videos.

    Read More

  17. Severe Anxiety Treatment Guide

    Jul 05, 20 04:03 AM

    Discover How To Train Your Brain. Severe Anxiety Treatment Techniques For Your Mind. Natural Stress Relief. Balance Hormones. Powerful Guided Imagery Scripts, Videos.

    Read More

  18. Natural Anxiety Remedy

    Jul 05, 20 03:54 AM

    Mind Power Techniques And Natural Anxiety Remedy And Self Help. Train Your Brain To Relax The Body, Balance Hormones And Calm the Mind. Stop Stress Anxiety Symptoms Using Natural Health Treatments. Mi…

    Read More