Mindfulness is a form of meditation and is about being constantly aware of your body, mind and surroundings without stress. By practising mindfulness, it will help you further understand yourself and how to control your emotions and behaviour. This way, people can take a moment to notice the every day and acknowledge any thoughts and feelings that may be crowding an over-busy mind.

This article gives examples of the InspireIgnite Focus10 Mindful Meditation for people unable to listen to their 3-minute and 1-minute audio examples or who prefer a visual aid.


Want to move fast? Jump to the right section below.


What is the Mindful Meditation Technique?

The Mindful Meditation Technique can be used with all ages; from 7-year-olds with no upper age limit, and can be used and adapted to any environment.

It can help you enjoy life more and understand yourself better whilst also giving you time to focus. It can also give you time to maintain a moment-by-moment awareness of your thoughts and gives you time to be continuously present with the experience.

Read the examples provided slowly...

and focus on your breathing … (Enjoy)

1 minute Focus10 Example

Settle into a comfortable position – sitting or standing.

InspireIgnite, a time to focus. I want you to Focus on your breathing. Breathing in through your nose and out through your mouth.

Release the rest of your thoughts and concentrate on your breathing.

Slowly control your breathing. Breathe in through your nose and out through your mouth, now focus on what you want to achieve in the day ahead and put everything else to the back of your mind.

Focus on that goal and how you want to achieve it. Once you are in control of your breathing you will be in control of your anxiety and any other feelings, to be able to achieve your goal.

Breathe in through your nose and out through your mouth. You now have a clear vision of what you want to achieve. Continue with this until you have reached your goal.

3 Minute Focus10 Example

You need to start breathing in through your nose, hold your breath and out through your mouth. Slow your breathing down to the point when you are breathing in for the count of 3, holding your breath for 3 and then out through your mouth for 3.

In through your nose for 1, 2, 3.

Hold for 1, 2, 3.

Out through your mouth for 1, 2, 3.

Slow your breathing down.

In through your nose for 1, 2, 3.

Hold for 1, 2, 3.

Out through your mouth for 1, 2, 3.

Continue to monitor your breathing throughout this example:

Now focus on your heartbeat.

Feel your heartbeat slowing down, really focus on your heartbeat, and now you are going to slowly feel your heartbeat from the top of your head, through your shoulders, through your neck (slowly) through your arms, through to your fingers, back up through your arms (slowly) through to your chest, all the time focusing on your breathing as well, taking time to focus.

Take your heartbeat through your stomach, slowing it down, through your legs, through to your ankles (slowly), right through to the tips of your toes, controlling your breathing all the time.

Now bring your heartbeat back up through your toes through your ankles (slowly), back up through your legs, through your stomach and back to your chest. All the time controlling your breathing.

In through your nose for 1, 2, 3.

Hold for 1, 2, 3.

Out through your mouth for 1, 2, 3.

You are completely in control of your thoughts and emotions.

Concentrate on your breathing.

In your mind take yourself into a room. This room is completely empty. You are going to make this room your room. You’re going to paint it your favourite colour, a colour that gives you a sense of wellbeing. Every part of the room, the walls, the windows, the doors are going to be painted your favourite colour, and you’re going to continue your breathing;

In through your nose for 1, 2, 3

Hold for 1, 2, 3

Out through your mouth for 1, 2, 3

You’re going to look at the back wall in your room and on this wall is your favourite picture. You’re are going to allow yourself to be immersed in your favourite picture, soaking up the feeling of wellbeing the picture brings you, remembering to control your breathing.

Now you are going to come back to the present moment feeling in control.

For more information, visit inspireignite.co.uk.


Exercise.co.uk Yoga Banner

Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.