3-Minute Meditation: Melting Into The Breath

For those moments when you need a quick mental break, try this short 3-minute meditation. Use various breathing techniques to bring your mind back into focus. Come back to your everyday life feeling renewed and refreshed!
Music Credit: "Drift Off" by Chris Collins, Indie Music Box

Transcript

Welcome to this short meditation.

Let's start by getting in a comfortable position.

Sit up tall,

With your heart open to the sky.

Feel free to close your eyes if you wish,

Otherwise feel free to just soften your gaze.

Let's take a cleansing breath together.

And another one.

Now this time,

On the in-breath,

Follow the breath as it enters your nostrils or lips.

Notice the cool air as it fills your nose and throat.

And notice the warm air as it exits.

Now breathe in through the nose and out through the mouth.

Notice what the air feels like.

Notice the coolness of the air as it enters the nostrils and the new warmth as it exits the mouth.

Now let's breathe in through the mouth and out through the nose.

Notice what this feels like in contrast.

Notice the coolness of the air as it enters the mouth and the new warmth as it exits the nose.

Now as we come to the end of the session,

Let's take two more cleansing breaths together.

And now feel free to open your eyes or adjust your gaze.

Thank you for joining me for this short meditation.

Be well.

Reviews

Very helpful grounding reset when one has only a few minutes. Thank you!