Three Mindful Breaths

In just a few moments, you can bring yourself back to balance, presence, and inner peace with this Three Mindful Breaths Meditation. This simple yet powerful practice helps you reset your mind, release tension, and reconnect with the present moment.

With each breath, you will:
Inhale deeply—welcoming calm and clarity
Hold gently—finding stillness and balance
Exhale fully—letting go of stress and negativity

Perfect for anytime you need a quick mental reset, this practice can be done in moments of stress, before an important task, or as a grounding ritual throughout your day.

Benefits of This Practice:
Instantly calms the nervous system
Improves focus and mindfulness
Reduces stress and anxiety
Creates space for clarity and intention

Pause, take three mindful breaths, and allow yourself to feel centered, refreshed, and at peace

Transcript

Welcome to this short yet powerful meditation designed to help you release stress and calm your nervous system.

So please find a comfortable position sitting with your spine straight and your shoulders relaxed.

Gently close your eyes and take a moment to settle into this space.

Now let's begin with our first mindful breath.

Inhale deeply through your nose,

Filling your lungs completely.

Hold your breath for a moment and as you exhale slowly through your mouth,

Visualize any tension or stress leaving your body.

Let this breath be a release.

Feel your body beginning to relax.

Now take your second mindful breath.

Inhale deeply once again,

Allowing your belly to rise.

Hold for a moment and as you exhale,

Imagine a wave of calm washing over you,

Soothing your mind and body.

With this breath,

Feel yourself becoming more centered and at peace.

Finally,

Let's take our third mindful breath.

Inhale deeply,

Inviting in a sense of tranquility and harmony.

Hold your breath for just a moment and as you exhale,

Release any remaining stress or worries.

Picture it flowing out of you,

Leaving you feeling light and serene.

Now take a moment to notice how you feel.

Allow this sense of calm and inner peace to settle within you.

When you're ready,

Gently open your eyes and bring your awareness back to the present moment.

Carry this feeling of relaxation with you as you move through your day.

Thank you for taking this time for yourself.