3 Minute Mindful Breathing Anchor

This short 3-minute mindfulness meditation breathing technique will give you a taste of my new Insight Timer course “Learn to Mindfully Manage Stress and Anxiety”. The course is designed to give you a toolkit of techniques and deeply relaxing meditations to help deal effectively with anxiety and stress in modern day life.

This free 3 minute meditation can be used either at the start of the day to help you ground yourself and relax, or at any time when you're feeling anxious or overwhelmed.

Transcript

Welcome to this mindfulness meditation recording which has been designed to help you relax and create inner peace.

And I want you to become aware now of the effect that gravity has on your body,

Drawing you downwards towards the ground.

Notice any sensations where your body makes contact with the bed or chair and stay in the moment.

Now begin to focus your attention on your breathing without changing anything.

Simply follow the gentle flow of air as you inhale and exhale.

Be with each breath in the moment for its full duration.

Notice the gentle rise and fall of your chest and stomach with each breath and become aware of any subtle movements in your shoulders,

Your back,

Even your arms and legs.

Notice how each breath affects your whole body.

Now as you breathe in,

Feel the air flowing into your nose or mouth to the back of your throat expanding your lungs as they fill with air.

And as you breathe out,

Feel your body soften,

Releasing any tension.

And whenever you feel tense,

Anxious or stressed,

Simply use your breath to anchor yourself to the present moment.

And now it's time to gently stretch your body and open your eyes,

Feeling completely refreshed and relaxed and looking forward to the rest of your day now.

And I wish you all the very best.

Best wishes.

Reviews

Thank you so much for a lovely, quick guided meditation to anchor my breath, my awareness. Thank you! I will try to use this today throughout my day.

Beautiful meditation, very helpful and effective . Much love and gratitude to you for sharing it with IT community .❤️🙏🕊️

Good reminder about grounding myself when stressed through mindful breathing. Thanks.

Thank you so much Glenn. I needed this more than I realized. Even tho it's short, it was so very effective in calming and grounding me. You have a wonderful almost hypnotic voice which I found perfect for this. Namaste...

Incredibly calming and effective despite the short duration of the meditation. Absolutely Lovely!

Perfect for this morning's awakening. Namesté 🙏🏽☮️❤️

A quick and simple but still effective and peaceful meditation, thank you

That was so calming and delightful that I’m going to replay it right now! Thank you.

A very soothing and calming short breathing meditation, that makes me refreshed and anchored.

Thank you ever so much Glenn, for this meditation. Your voice is so soothing to listen to. 🙏🏻🤍

This is amazing if you feel stressed out or if your having anxiety, this really helps the body to calm down.

Such a great quick calm down meditation!
Thank you 🙏

Thank you! This helped me become more present and anchored in my body. Just what I needed!

Thank you for sharing this beautiful meditation with us. I’d like to try it when coughs don’t rack thru my body but helped centre the breath. Well done

Excellent and perfect in

Excellent and Perfect

thanks

Okay

Great way to start the morning! Love focusing on my breathing!

Thank you just what I needed a quick tune up to start a meditation of a little longer duration. ☮️

Nervous 😰 waiting for the doctor to feel calmer and refreshed

A great refreshing meditation. It really got me out of my anxiety quickly, and back on track

Glenn you really have a beautiful presence. So calming and soothing.

Glenn
Crisp but gentle words, clear precise guidance
Thankyou