Three Mindful Breaths

Three Mindful Breaths is a brief yet powerful meditation practice that helps you reset and center yourself in the present. By intentionally following three slow, focused breaths, you learn to release tension, quiet mental chatter, and cultivate a sense of immediate calm and clarity.

Transcript

Let's begin by taking a moment to settle your body into a comfortable position.

You can either close your eyes or you can keep them slightly open with a soft focus looking downward just a few feet in front of you.

Just allow your spine to lift slightly and your shoulders to soften.

Today we will practice three mindful breaths.

Let's begin by taking a slow gentle inhale,

Resting your attention on the sensation of the air passing over your nostrils and filling your chest and abdomen.

Notice as the inhale ends and shifts back through a slow gentle exhale.

Just noticing the sensations in the body as the air passes out.

Now rest for a moment.

Before we begin again,

Take a long slow inhale,

Directing your attention to the sensation of air as you breathe in and a long slow exhale.

Just noticing the sensations as you breathe.

Once again,

Resting at the end of the exhale.

So now let's just continue through our third and final breath.

Let's breathe in through our nose,

Hold,

And then out through the mouth.