3-Minute Meditation

This three-minute meditation begins with gentle breath awareness before transitioning into controlled-breathing techniques, offering ease and tranquility to your mind and body. These focused breathing practices help reduce stress and anxiety quickly and effectively.

By activating your parasympathetic nervous system, this meditation encourages your body’s natural relaxation response. As you slow and lengthen your exhale, tension melts away, leaving you feeling grounded, present, and at peace.

Perfect for busy moments, this practice offers a quick reset to cultivate mental clarity, emotional balance, and inner calm—whenever you need it most.

Transcript

Hey there,

I'm Chibs Okereke and today we're going to use the breath to relax our body and mind.

Whether you're feeling stressed,

Anxious or if you simply need to tap into some inner peace,

This is your opportunity to reset.

Let's find a comfortable position,

Eyes open or closed,

Whatever feels good and let's begin by taking note of our breath,

Following the breath in and out.

What does it feel like to breathe?

Perhaps we can feel the cool air coming in through the nostrils as we breathe in,

As the lungs,

The chest,

The stomach expand.

And then we might notice a short pause as the breath changes direction and the warm air leaves the nostrils as the body softens and relaxes and sinks deeper into the chair or into the bed.

If the mind drifts off,

That's okay,

It's perfectly normal,

It's what our minds are designed to do.

Just gently come back to the breath,

Back to that next inhale and that next exhale and now for the next minute or so we're going to lengthen our exhale so that we can engage our relaxation response.

A good way of doing this is to do a little count inside the mind.

So let's breathe in for three and then breathe out for six.

Breathing in two three,

Breathing out two three four five six.

Breathing in two three,

Breathing out two three four five six.

Breathing in two three,

Breathing out two three four five six.

Now you can allow your breath to return to its natural rhythm.

Pausing when we feel stressed,

Even if it's only for a minute,

Can make the world of difference.

It may not get rid of all of our problems but it can certainly make them feel a little more manageable.

Notice how the body's feeling after this very short practice and notice how the mind is feeling and cracking open the eyes if they were closed.

You're welcome to come back here anytime you need a quick relief from stress.

Have a wonderful day.

Reviews

Effective, uplifting. Thank you. I’m very grateful.

Amazing...Thank you

Perfect

Wonderfully soothing and bringing clarity to the mind. Thank you Chibs 🙏🏼🤍

Love your voice.
This is one I love to come back to again and again

Thank you i enjoyed this and it reset my day.

Quick, easy and effective. Thank you.

always great to listen to your guidance even is for two minutes, taking time to destress with a few conscious breath really makes a lot of difference. Thank you and Namaste

Thank you 🙏

Simple yet powerful. Thank you✨

Awesome

As always, the ultimate!

🙏🏼

Thank you ❤️🌻

🙏

Quick and helpful. A short reset. Thank you 🙏🏻

Excellent! Thank you!

Very soothing voice.

I like your voice.