10 Mini Meditation Practices from “Small Bites Mindfulness for Everyday Use” by Annabelle Zinser

10 Mini Meditation Practices from “Small Bites Mindfulness for Everyday Use” by Annabelle Zinser

No time for meditation? Fret not, you can always practice mini meditation and mindfulness in only 1 minute.

Do not underestimate the power of short meditation because it can instantly refresh your mind and soul, keeping you centred and grounded. The secret to quick relaxation lies in mindfulness in each breathe, in and out.

Here are 10 delightful meditation practices extracted from “Small Bites Mindfulness for Everyday Use” by Annabelle Zinser to jazz up your meditation practice:

Quote #1: The Sun Rises Every Morning

Breathing in, I open my hearts to myself and to others.

Breathing out, I vow that my words and actions will be guided by kindness, compassion, and encouragement.

Quote #2: Bringing Joy to Others

Breathing in, I remember my Buddha nature, all my positive traits resting as seeds in my store consciousness.

Breathing out, I am aware that I need to water these seeds daily so they can bloom.

Quote #3: Letting Go  

Breathing in, I let all worries, problems, and plans drift by like clouds in the windy sky.

Breathing out, I smile at the clouds on the windy day.

Quote #4: Mindfulness in Everyday Life

Breathing in, I’m aware of the preciousness of my spiritual practice.

Breathing out, I realize it can bring me peace and healing in every moment of my life.

Quote #5: Gratitude, Joy, and Compassion

Breathing in, I’m happy that I know my mindfulness and compassion and heal negative mental formations.

Breathing out, I want to share this practice with others.

Quote #6: The Four Immeasurable Minds   

Breathing in, I’m willing to embrace my physical and mental pains with compassion.

Breathing out, I’m willing to embrace the pains of others with compassion.

Quote #7: Loving Kindness Meditation  

Breathing in, I aspire to regard everyone in my community with understanding and love.

Breathing out, I open myself to regard everyone in my community with understanding and love.

Quote #8: Feeling the World’s Joy and Pain     

Breathing in, I feel the tenderness for all life.

Breathing out, I smile.

Quote #9: The Five Powers      

Breathing in, I feel the energy of concentration within me.

Breathing out, I enjoy the energy of concentration within me.

Quote #10: Buddha Nature

Breathing in, I connect with the energy of awakening within every cell of my body.

Breathing out, I feel inspired by the energy of awakening in others.

“Small Bites Mindfulness for Everyday Use” by Annabelle Zinser: