Hi,
And welcome to the Mind Management Calm in 3 Minutes meditation.
Know that for the next 3 minutes,
This time is for you.
Have a seat and take a moment to get comfortable with your feet flat on the floor,
Your hands resting in your lap,
And your eyes closed.
Begin to notice your breath as it comes in and out of your body.
Allow your breath to slow down a little bit.
See if you can make your inhalation and exhalation the same length.
If you're inhaling for a count of 3 or 4,
Exhale for a count of 3 or 4.
When your mind wanders,
Bring your attention back to your breathing.
Feel the connection of your feet on the floor.
Feel your toes,
The arches,
And heels of your feet.
Become aware of your legs,
Your shins,
Your calves,
Your knees,
And your thighs.
Let your legs and feet relax.
Feel the weight of your body on the chair.
Notice your torso from front to back.
Allow your spine to lengthen while your torso relaxes.
Let your chest and ribs relax.
Let the muscles of your back relax.
Imagine your shoulders softening,
Relaxing away from your ears.
Notice your arms,
From your upper arms down through your elbows,
Forearms,
Wrists,
Palms,
And fingertips.
Feel your hands resting on your thighs or in your lap.
Let your neck and throat relax.
Place the tip of your tongue behind the bottom front teeth and let your jaw relax.
Feel your eyes resting in their sockets and imagine your forehead softening.
Once more,
Simply bring your attention back to your breathing.
Notice as it comes in and out.
Take one more deep breath and exhale and slowly open your eyes.
