2-Minute Guided Meditations

Guided 2-Minute Mindfulness Guided Meditation – The Common Buckeye Butterfly

Do this for you. Take two minutes out of your day to slow down your breathing, de-stress, release any anxiety/tension, and give your mind a mental break. Being in nature and/or looking at nature photography can provide countless benefits. As I discussed in my first ever post, research shows that spending time in nature, or even just looking at it through photography can reduce stress, depression and anxiety, slow down breathing, lower heart rate, and much, more (disclaimer: please note that I am not a Doctor or a licensed professional in this field. To find out more information, please visit the articles listed or talk to your Doctor if you have any concerns).

 

Without further ado, let’s start to unwind.

 

Wherever you are, take a few seconds to get as comfortable as possible, and focus on your breathing.

Inhale for 4 seconds.

Hold your breath for 4 seconds.

Release your breath for 4 seconds.

Repeat this 2-3 times. Close your eyes for a moment if that feels right for you.       

                                                  

 

Now. Take a look at the photograph and imagine yourself in the following environment:

 

Imagine yourself sitting in your favorite sunny spot.

You welcome the feeling of the sun and a warm, gentle breeze on your skin when you notice a bright, red flower nearby.

You move closer to the flower to admire its beauty. Suddenly, a butterfly lands right on the flower.

You silently watch as the butterfly drinks the flower’s nectar.

You feel the supportive ground beneath you.

 

As you continue to sit, what else do you see?

 

Sit and contemplate this scene and focus on your inhale, hold and exhale for as long as you are able. As you go throughout your day (or if you find yourself up at night), come back to this photograph, the scene you created in your mind and your breath.



 

Photograph and guided meditation prompts © Ld Nature Photography | 2017 and cannot be used without written consent.

 

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26 Comments on "Guided 2-Minute Mindfulness Guided Meditation – The Common Buckeye Butterfly"

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Stephanie
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I love getting some meditation time in. I go to a yoga class twice per week, and we start and end the class with meditation time.

Jen Temcio
Guest

I have never seen nor heard of a Buckeye butterfly. Thank you for the break in my work to slow down and have some calming breaths.

Marissa
Guest

I need this in my life! I’m going to try it to see if it really works because I’m such a stress ball, it may stress me out more lol.

Destany
Guest

What a fabulous way to unwind! I have been trying to be more mindful and get into meditation techniques lately, so this is a great place for me to start.

Lisa Keifer
Guest

I love how peaceful this exercise is. And butterflies always give me a sense of relaxation and calm.

Cynthia
Guest

Oh, that was so wonderful. I used to set time for meditation but I have to say I have neglected that area lately. Self-care is important, and this is a good reminder!

Carol Cassara
Guest

There is nothing that I don’t love about meditation. It’s really amazing and it helps me take the stress of my system especially after a rough week or a rough day! I think this is amazing.

violeta leon
Guest

Love your guided meditation, we all need to take a break from job and the stress that comes with it. Your butterfly did inspired me too. I felt the love and the energy you give trough your post. Great work.

dawn
Guest

i have come to really appreciate mindfulness meditation. it can be so helpful for dealing with anxiety, and i’ve heard is also used for a lot of other issues as well.

Morgan
Guest

Thanks for these simple but effective tips I am going to start them tomorrow as I am a suffer of anxiety . I love how these are fast methods because I get tired very easily ! Xx

Ingrid Rizzolo
Guest

I know that spending a few minutes observing nature reduces stress. This month as I traveled to work I gazed out at the ocean above which we were travelling and I could feel the tension seeping out of me. It is always beautiful to gaze at the ripples and the vast expanse of water. However, I did not know looking at nature through photographs has the same effect. I will try doing so for the obvious effects..

David Elliott
Guest

I never would have thought to do guided meditation on here. That’s so cool. I know I could use a little more mindfulness and presence. Great post!

Margie
Guest

I would like to try this in my classroom. I think kids are easily stressed nowadays

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