3-Minute Calming Practice To Shift Mindset

This is a 3-minute calming meditation to help calm the mind and body. Often, we don't have 30, 20, or even 10 minutes to sit and meditate. Even very small bouts of meditation (1-5 minutes) are extremely benefical at calming the nervous system and shifting us out of fight or flight mode.

Transcript

Meditation done by Liz Burkholder.

So just begin by settling in and allowing yourself to get comfortable in whatever position works for you in this moment.

And just begin to take in some deep and slow full breaths,

Fully inhaling filling up your lungs completely and fully exhaling releasing any air from your lungs completely.

Allowing things to just slow down for just a moment.

Maybe even imagine a wave of peace and relaxation beginning to just wash over you from your head all the way down to your toes.

Completely enveloping you in this peaceful calm state.

Continuing to take slow deep breaths,

Allowing your body and your mind to just slow down for just a moment for a complete reset.

A reset to your nervous system.

Shifting you out of that fight-or-flight stress mode into a peaceful relaxing mode.

Deactivating the fight-or-flight response and activating the relaxation response in your body and your mind.

Just continue to take some slow deep breaths for another moment.

And allow yourself to sit here as long as you need to.

Allowing that wave of relaxation to just continue to wash in and through and over you.

And whenever you are ready,

Bring yourself back into your body into the present moment and opening your eyes when you feel ready.

Reviews

Very helpful. Short and effective. Thank you.

Lovely

Really good, very helpful to target the fight or flight response also. really needed that thank you!

A really wonderful quick practice! Thank you 🙏

Thank you! So great!

Love hearing my home accent from North Carolina! Great meditation.

That was perfect! 🙏🏻

Quick and sweet! Thanks 🙏 Liz 😊