I'm Ian Davis and welcome to Three Minutes to Calm.
I'm honored to have this moment with you to practice calm and cultivate calm.
Calm is something that we often try to find in our days.
We get busy with our work.
We get busy with our family.
We get busy with our tasks or the things that we're doing.
And we often slip away from the presence of now and the calmness that is in the moment.
So I'm excited to offer a practice of calm to you.
Let's start by bringing our awareness to our breath.
Slowly inhaling calm in and up through your nose.
Exhaling and releasing peace down and out through your mouth.
Slowly inhaling calm in and up through your nose.
Exhaling and releasing peace down and out through your mouth.
One more time,
Inhaling calm in and up through your nose.
Exhaling and releasing peace down and out through your mouth.
Inhaling calm and exhaling peace at your own pace for the next couple of moments.
When you're ready,
Releasing,
Inhaling calm and exhaling peace.
Taking your hand and placing it over your heart.
What this does is it activates your parasympathetic nervous system.
Just sending messages and signals to your brain to activate calm in your body.
Feeling your hand on your heart,
Over your chest.
Just taking a moment to rest in that.
When you're ready,
Slowly taking a deep inhale in and up through your nose.
Expanding your belly like a balloon.
Exhaling and releasing your breath down and out through your mouth.
Taking another deep inhale in and up through your nose.
Expanding your belly like a balloon.
Exhaling and releasing your breath down and out through your mouth.
One more time,
Taking a deep inhale in and up through your nose.
Expanding your belly like a balloon.
Exhaling and releasing your breath down and out through your mouth.
When you're ready,
Slowly bringing some movement back into your body.
Maybe wiggling your fingertips and your toes.
Maybe rolling your neck,
Your wrists,
Or your shoulders.
And fluttering your eyes open,
Bringing yourself back into the room or space that you're in.
May you be protected by your calm today.
I hope you can take this practice and use it at any point of your day.
Sometimes we get caught up and,
Again,
We are unable to have calm in our day
because we're just moving around so frenetically or frantically.
But knowing that we can just take our hand and place it over our heart
to activate our parasympathetic nervous system.
Or even affirm and breathe in our own calm and exhale our own peace.
This is a way that we can cultivate calm and use it at any point in your day.
So I hope you can take this into the next part of your day and your week
and you can use it to be your highest and best self.
Be well.
Stay mindful.
Peace.
