In this three‑minute guided meditation, Vivek George welcomes viewers to his daily self‑love practice series and shares his personal meditation routine of two hours per day over six years. He explains that short, consistent meditation can boost mental health, self‑worth, and confidence. Vivek provides step‑by‑step instructions: gently close the eyes, focus on the breath in a triangular area around the nose (or alternatively the belly), notice the sensation of the breath, and gently return attention when the mind wanders, without judgment. He includes a brief pre‑meditation check‑in about his own mood and suggests journaling, then leads the timed meditation with background music, concluding with a post‑meditation check‑out and a reminder to smile. He thanks viewers, invites comments about how they feel, directs them to another self‑love video, and ends with a warm encouragement to love themselves.
Chapters
Hey guys, welcome back to your daily self-love practice. My name is Vivek George. If you haven't been to my channel before, I'm so happy to have you. And every day on this channel, we take a little time to practice self-love. And for today's practice, we're going to do a short meditation. I love to meditate. I meditate every day. I actually meditate for 2 hours every day. I've been doing so for a little over 6 years now. But in today's video, we're not going to meditate for 2 hours. Don't worry, we're going to do it for just 3 minutes. Meditation has been shown to have such a powerful impact on our mental health, maybe the most powerful tool that we have to work on just feeling better and happier and more joyful. So spending a little time practicing meditation is an amazing way to practice self-love and to work on our self-worth and, and our general confidence that comes from doing these practices. Awesome. And if you don't know how to, uh, practice meditation, don't worry, I'll give you some quick instructions right now. So what we're going to do, we're going to gently close our eyes like this, and then when we get started in a few seconds, we'll do couple things just before, but when we get started, what we're gonna do, we're just gonna focus on the breath in the triangular area around our nose, sort of from the, the, the brow of our— between our eyebrows down to the top of our lip, that triangular area. You want to look at the camera as well, you can see. We're just gonna focus on Feeling the breath coming in and out of our nose in that region, just focusing on that breath coming in and out, feeling the touch of the breath. Whatever touch you feel, wherever it is in that area, we're going to just try to notice it, to keep our attention on it. That'll keep us locked into the present. Because every breath is in the, in the moment, right? So by focusing on it, we're in the present. Okay, so that's a little bit of a practice. Hopefully that was clear. If that's too hard, if you for whatever reason can't grasp feeling that breath, but try, really do try. If you can't get it, you know, no problem. You can shift to just feeling the breath coming in and out of your belly. But I would encourage you, this is a little bit more fine-tuned focus, so try to keep your mind on that. And your mind will wander as you practice, and that's okay. Even for 3 minutes, it'll wander. Probably a lot of times, matter of fact, if you're new to meditation. And so whenever it does, just gently bring it back to your breath. No anger, no frustration, no anything. Just be gently coming back to it. And if you have your own meditation practice, something different, no problem. Do what feels right for you. If you want to do what I just shared, awesome. If you want to do what you're doing normally, go for it. No problem. There's no real wrong way to do it. Okay, great. We're gonna get started in a second, but before we do, we'll just do a quick check-in how we're feeling before we get started. Me, I'm feeling okay. I wouldn't say it's my best day. A few things in my mind that probably should write out, actually do a little journaling. That'll be good. Uh, but hopefully this practice with all of you will help, and then I'll actually do my own, uh, 1-hour meditation, which always usually helps. So Yeah, feeling a little— but that's why we show up every day. Some days are better than others, and, you know, it's focusing on just making these small steps of progress. That's the journey of learning any skill, but certainly self-love, to develop that self-belief and self-worth. Cool. And how are you feeling? All— leave a comment. I'd love to hear how you're all feeling. Um, the check-in and check-out. Great, we'll get started. I'm gonna put the timer on and we'll have a little bit of background music you'll hear. Enjoy. As I mentioned, just gently close your eyes and focus on your breath coming in and out of your nose. Your mind wanders, gently bring it back to your breath. Focus on the sensation of your breath coming any part of that region of your nose. Maybe from one nostril, maybe from the other, maybe from both. Wherever you feel that touch of your breath, bring your attention there. It's a gentle reminder to keep your breath— mind— sorry, keep your mind focused on your breath. You have about a minute left. You're doing great. About 20 seconds. Okay, that's it. Take a couple last deep breaths in and out. When you're ready, just gently open up your eyes. Maybe give yourself a big smile. Awesome, nice job. So how are you feeling now? Do a little checkout and then we'll wrap things up. Me, I'm feeling, yeah, feeling pretty good. I'm feeling a little bit better. Um, I wouldn't say it's overnight change, but Definitely feeling a little bit better, so that's good. And you, how's everyone feeling out there? Cool. Well, thank you again for joining me in this self-love practice, this daily self-love practice. It really means a lot. I love sharing this with others, and yeah, it feels good to just keep showing up for myself and for all of you, so I appreciate it. And if you need another self-love practice today, check out the video over here. Have a wonderful day and don't forget to love yourself. Peace.
