7-Minute Mindfulness Meditation

7-minute mindful meditation.png

We can take this meditation in steps, working up to what I call open mindfulness. This is a beautiful practice because for many of us, mindfulness is not something that's extremely easy to jump into.

That's why getting into it step by step is so beneficial. 

First we come into by going into the breath. I find that bringing the awareness to the breath is easiest because it is the simplest thing to grasp. It is more tangible.

From there, we open up one inward eye to the mind, as it will certainly panic and want to take back your attention. This is when we shine a light onto the thoughts by keeping a percentage of attention on the mind so it does not pull us away from the the mindfulness at hand.

This is being mindFUL. Filling up the mind with the light of your awareness. 

Then we can bring attention to an easy point of contact in the body, wherever that may be for you. The breath has prepped us to go into the body and give attention there. 

Finally, we get to step back and look and feel it all. Like watching a movie. Inner vision on. Inner listening on. Inner sensations and breath felt. Sometimes joy is felt by stepping back into the observant place of spirit. This is open mindfulness.

Watch for any sneaky judgment or thinking. Try to stay completely awake. 


On this site, I offer short, guided meditations that address specific issues and themes. I use a lot of different techniques from breath work to visualization to mudras. Though I know the benefit of guided meditations, there is a lot to be said for meditating without guidance, and instead either meditating in silence or with music/sound. Sounds can be ultra healing and helpful when it comes to letting the mind relax into the right state for meditation. Just like a guided meditation, they can be a catalyst for a clear and beautiful practice.

I wanted to find the perfect type of sound or music, not only for my yoga classes, but for my own personal meditations. I found two wonderful sources:

  • Isochronic Tones & Binaural Beats: You can get a specific set of tones for any outcome you want to see in your meditation, just like my guided meditations bring you to a certain benefit. These mp3 tracks provide brainwave entrainment in order to bring about cognitive, physical and emotional benefits. These audios reset your brainwave frequency to bring about any number of specific, healing outcomes. I’m a light sleeper so their sleep audios really helped me by adjusting my brainwaves to set up for some delta wave sleep.

  • Paleo Mind: So along those same brainwaves, these beautiful sounds change the way your brain communicates with the rest of your body. They actually change the way you think and feel, and with the help of this music, raise your vibration. We can affect the way the nervous system communicates. And therefore, change the whole game of how we are in the world. Try Paleo Mind if you’re not sure about Isochronic Tones above. These tracks are also geared toward specific benefits like Chakra Healing, Pure Positivity, Deep Sleep, Energy Booster and Total Focus. Love them.

  • Both of the options for brainwave treatment above are instant downloads. So if you’re sick of my voice, then try one of these awesome ways to get the perfect sound for your meditations.


  • Crystals and gems are highly interactive with their environments. They absorb, store and emit energy and information. Because of their stable makeup, they can store all kinds of information and emit it out into the world. They react to the input of someone's energy and information (like a mantra or intention). Likewise, they emit a certain vibration frequency that could alter the energy field (physical, mental, emotional, spiritual) of the person or other energy form in their immediate environment. 

    This obviously leads to energetic change. Healing, uplifting, cleansing, empowering, inspiring, energizing, magnifying, balancing, restoring. Depending on the crystal with its specific benefits and your own intention, a crystal could be your catalyst. Powerful tools for meditation and yoga. I get my crystals from a great source: Click here to shop Sage Goddess Collectible Crystals.


Comment below about your experience with this meditation! What worked? What was more difficult? 

Related: 5 Simple Ways to Weave Mindful into Your Day-to-Day Routine

Please share by tapping on those buttons below! Meditation could revolutionize someone else's life. Thank you in advance!