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2-Minute Mindful Meditation for Beginners

Updated: Sep 17, 2022

Connect with your mind and body by scanning your senses in this quick mindful meditation.

Not really sure how to describe how you’re feeling but looking for a way to check in with your mind and body? I have a 2-minute practice for you.

Check out this quick mindful meditation practice on my Stand Up for Your Self-Care YouTube Channel. This practice is also featured in my award-winning book 108 Yoga and Self-Care Practices for Busy Mamas. I also released How to Stay Calm in Chaos: An Everyday Self-Care Guide in 2020 to help busy people navigate a chaotic life.

Subscribe to my YouTube Channel and check out my books, where you'll find more self-care ideas, including meditations, yoga practices and breathing exercises to help bring balance to a busy life.


Get self-care ideas delivered to your inbox monthly and 25% off my books when you register for the Nourish Note newsletter.

Practice It: Scan Your Senses in 2 Mindful Minutes

  • Begin in a comfortable seat and turn your attention to your breath.

  • Begin to notice the touch of your sit bones where you’re sitting. Notice where your hands are placed. What is your skin touching?

  • Notice the sounds around you. What to you hear?

  • Notice the smells around you. What do you smell?

  • Notice any tastes in your mouth. What do you taste?

  • Notice what colors you see with your eyes closed. What do you see?

  • After a few more mindful breaths, guide your attention back to your breath.


I guide you through this practice in the 2-Minute Mindful Meditation for Beginners video on my Stand Up for Your Self-Care YouTube Channel. Subscribe to my channel to stay updated on all of my latest self-care videos.

Bonus challenge

Try this practice every morning for a month and notice what comes up for you.



Note that this website and the Stand Up for Your Self-Care YouTube Channel are for informational purposes only and should not be used as a substitute for professional medical advice, diagnosis or treatment. Speak with your doctor before beginning any new exercise routine or wellness plan.

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