Three-Minute Relaxation

This meditation offers you an opportunity to dial down stress, recharge, and call up feelings of relaxation in your body.

Disclaimer: The following meditation is purely for educational purposes and is not intended as a psychological intervention or as a substitute for professional mental health or other services.

Music by Thaddeus; Music: Temple of Healing Light, used with permission.

Transcript

Over the next three minutes or so,

You will have the opportunity to reset your nervous system,

To dial down stress,

And to call up a feeling of relaxation in your body.

Research shows that even very short breaks such as this,

To interrupt our habitual stress response and practice wiring in relaxation,

Can be very beneficial to our health and well-being.

Take a moment to sit upright and feel your feet on the floor beneath you.

Set an intention that for the next few minutes you will give your body the opportunity to reset,

To recharge,

And to relax deeply.

Imagine that you are leaving your to-do list,

Your worries,

And your busyness at the door as you bring your awareness into your body right now as we start this meditation.

Begin to follow your breath as it comes in and as it goes out.

With each out-breath,

Gently give yourself permission to release any stress,

Tension,

Or tightness that you notice in your body.

Allow your neck and shoulders to soften.

Allow the muscles in your face and your back to unwind from their habitual holding.

Feel your breath flow from the top of your head,

Down through your entire body,

And into the tips of your toes,

And back up again.

As you imagine that each breath is calming your nervous system and filling your body with a warm,

Soothing light.

Think about a time and place when you felt deeply relaxed,

Peaceful,

And safe,

And go there now in your mind as your body remembers this experience.

See this place in your mind's eye or watch the images on the screen as you surround yourself with deep peace,

Tranquility,

Serenity.

There is nowhere else you need to be but here in this moment.

You are safe.

Your body is filling with a deep sense of calmness.

Take notice of what your body feels like as it relaxes.

Notice your breath.

Notice any places that feel open,

Still,

Centered.

Make note of what this feels like so that you can take this with you into your day.

Getting ready to return in a moment,

Think of one thing that you are grateful for and let this feeling of gratitude radiate through your heart and vitalize you as you choose how you would like to go forward in your day.

Holding on to that feeling of gratitude,

Take a deep,

Slow breath as you bring your attention back into the room and ready to go forward in your day.

Reviews

Thank you, I need to just stop my brain And refocus on calm. This helped me. I appreciate it so much.

I am a teacher and had a very stressful situation occur with some students. Aftwards I used this and it really helped me bring back my peace.

This was perfect! I use this for my addiction therapy group this morning-

Very calming choice and the meditation is just what I needed.

Lovely little break! Something I need to do more often! Thanks so much!🩵🦋🙏

Thanx 4 Sharing…relaxing is always a challenge for me…but you made it easier!

So relaxing.

Just what I needed, thanks

Very soothing and peaceful., but still quick. Thank you! 😌👍💕

The perfect blend of elements to relax and renew .

Very efficient! Thank you! 🙏🏻

So effective and calming. Thank you! Namaste

Love her voice and her guidance. Perfect short meditation.

Very nice, short meditation. Relaxing, thank you 🙏

Quick and very effective! Thank you 🙏

Thank you, helped me to calm down. Enjoy the music in the background.

Great meditation that makes me remember how to center myself and feel at peace!

So easy and so gentle. Just three minutes! Why am I surprised that after doing this three minute practice, I am calm and relaxed? Mindful practice works. Thank you!

Lovely voice, pace, and quality. Thank you! Namaste 🙏🏻

Short but effective.