3 Min Mindful Breathing For Stress

Take a calming pause with this gentle, three-minute mindful breathing meditation set to a relaxing soundscape. It is designed to help ease stress and bring you back to the present moment, especially if you're having a stressful day.

You’ll be invited to use your breath as an anchor, focus on the gentle inhale and exhale, and create a sense of space and relaxation in the mind and body. This practice is perfect for anyone feeling overwhelmed or in need of a quick nervous system reset. No meditation experience is required; simply listen, follow along, and let each breath help you release tension and restore a sense of calm to your day.

Track: Mind-Body Calmness, Music of Wisdom

Transcript

Hey,

It's Eve here.

I want to start by saying I'm sorry if you're feeling stressed,

But you've come to the right place.

We're going to spend the next three minutes or so doing some mindful breathing together to help calm the nervous system so that you hopefully feel a little less stressed and things don't feel quite so overwhelming.

There is no right or wrong with this practice,

And it's completely okay if your mind feels busy.

So closing your eyes or resting your gaze downwards,

Let's begin by taking a few slower,

Deeper breaths.

A nice big inhale through the nose and a nice slow exhale through the mouth.

Then gently allowing your breathing to return to its natural rhythm and rate in and out through the nose.

And really paying attention to the sensation of your breathing.

With each inhale,

Imagine that you're breathing in a sense of space and ease.

And with each exhale,

You're breathing out any stress,

Tension or worry that you might be feeling.

We're not negating or pushing away what is happening or going on.

Instead we're cultivating a little more space in the mind and body so you can take care of yourself in this moment.

Gently inhaling,

Slowly exhaling,

Breathing in a sense of space and ease.

And with each exhale,

This idea of letting go.

Perhaps of a storyline,

A thought,

An emotion,

So that it doesn't have so much control over you.

Remember you are not your thoughts.

And the mind will get distracted,

It's okay.

Each time,

Simply come back to following each inhale and each exhale.

Letting go,

Feeling the breath in the body and giving the mind a moment to reset.

As we gently bring this practice to a close,

Know that you can come back to it at any point in your day.

Thank you and take care.

Hopefully see you soon.