Alleviate Stress With Three Deep Breaths

Whenever you become stressed simply take three breaths, this meditation will lead you and guide you through a way how to alleviate stress by just taking three breaths. Taking this into your daily practice to help you manage those feelings.

Transcript

Hello,

And welcome to today's meditation.

Today's meditation is to alleviate stress with three deep breaths.

Before we begin today's meditation,

I encourage you to find a nice comfortable safe place where you can rest the mind and completely and fully relax,

Finding a place where you feel safe and comforted,

A place where you can fully and deeply relax,

Allowing your body to melt deeper and deeper to the space you are in.

We begin by taking a deep breath and holding it for five seconds,

Pausing for five seconds,

Exhale and relax and pause for five seconds.

So let's begin,

Taking that deep breath in,

Holding it for five,

Exhale and release,

Pausing for five seconds.

Take a deep breath in,

As deep as you can,

Hold it,

And as you exhale,

Just imagine blowing out all of your stress and pause.

Take that third deep breath in,

Holding it and pausing for five seconds,

And as you exhale,

Blow out any stress you've been holding onto and say to yourself,

Relax now and pause for five seconds.

This is your solution for stress.

Whenever you become stressed in the future,

You simply take full deep breaths in and you only have to do three,

Holding those breaths at the top for inhalation for five seconds and when you exhale,

Blowing out any stress that you feel.

On that third breath,

As you exhale,

You simply say to yourself,

Relax now.

So let's do a deeper body scan and focusing on those breaths to help reduce and alleviate some of that stress.

So in this space,

We begin to slowly blink our eyes and blink with each number I say.

Blink once.

Ten.

Nine.

Eight.

Seven.

Finally close.

When you do this,

You should feel a wave of relaxation sweep over you.

Now I'd like for you to focus on the sensations at the top of your head.

Just noticing how the very top of your head feels.

Now let your focus move down to your eyes.

Just noticing how your eyes feel and ask them to relax a little bit more.

The little movement in your eyes is called rapid eye movement and it's completely normal.

These small eye movements allow you to feel calm.

Notice how the back of your head feels against the surface that it's touching.

How heavy does your head feel right now?

Allowing your focus to move to your nose and feel the slight sensations of the air moving in and out with your breath.

Moving in and out as waves like the ocean.

When you breathe in,

Imagine that you are being filled with calmness and when you breathe out,

Imagine your body feels heavy and deeply relaxed.

Again when you breathe in,

Imagine being filled with that calmness and when you breathe out,

Understanding your body and how it feels so heavy and deeply relaxed.

Very good.

Now let's bring our focus to our ears and notice how they feel and what they hear around you trying to hear every single noise.

When sounds come into your ears,

They act as little waves of relaxation taking you even deeper.

Hearing the sound of my voice and how soothing and motherly it could be and is.

From here and here on forward,

You can hear my voice guiding you.

All the other sounds are just passing through and they only take you deeper into a state of relaxation.

Now let's focus on our mouth.

How does it feel and what do you notice?

Can you taste and sense a flavor of something that you've recently tasted?

Perhaps you can imagine biting into a fresh slice of lemon and you notice how your mouth begins to water.

Very good.

And now let's move our focus down to our neck and if there's any tension there,

Just ask it to release just a bit more.

Realizing how your neck feels right now and just feel all the sensations in your neck.

Focusing your shoulders and move your attention slowly going down each arm,

Down all the way into your fingertips.

What are your fingertips touching right now?

Feel the sensations on your fingertips.

Nice.

Allow your focus to go directly to your chest,

Relaxing this area as well as your upper back.

If you notice any tension,

Just ask it nicely to release a little.

Imagine now that you are focusing on your heart and feeling it beat strongly supporting you.

Realizing your heart and notice how good it feels to do so.

And now focus on your lungs.

Feel them gently expanding and contracting with your breath,

Delivering oxygen to your body.

Allowing now to focus and move your focus down to your vital organs and digestive system.

Noticing your belly and how it feels,

Observing it working and digesting effortlessly for you.

Noticing your lower back and how it's pressing against the surface that you are on.

And if you feel any tension,

Just say,

Please relax a little more.

Focusing now on your pelvis and your hips and noticing any sensations that you are having there.

This takes you even deeper into a state of relaxation.

Allowing your focus to move down each leg now,

Slowly relaxing them as well.

Your legs,

They've been taking you places over the years and they deserve to fully relax.

Notice this wonderful wave of relaxation moving down into your knees,

Down to your lower legs and all the way to your feet and very tip of each toe.

You,

You my dear friend,

You're doing so well and I'm so proud of you.

Now that you've relaxed your entire body so well,

I'm going to count down from 10.

And with each descending number,

Your conscious mind will relax even more so.

Letting go of any beliefs that hold you back from your goal.

Imagining that you are standing at top of a stairwell or staircase.

And when I begin to count down,

You will walk down these stairs.

Okay,

Are you ready?

Let's begin.

10,

9,

8,

7,

6,

5,

4,

3,

2,

1,

And 0.

Good,

It's a natural that your conscious mind gives less and less importance to the words that I'm saying.

Allow your subconscious mind to be present now.

From now on you choose to be relaxed.

You choose to be calm.

You choose to be in control of all you do because your health is very important to you.

Remembering that it is natural for you to be healthy and happy.

It is unnatural for you to have sickness and misery.

Hear yourself saying,

Each day in every way I get better and better.

Each day I get better and better.

In order to make a change I challenge myself.

Change is not comfortable.

In fact,

It's inconvenient.

So if I feel comfortable with the change I am making,

I'm probably not extending myself enough.

When I have a negative thought,

I acknowledge that feeling and that I feel that way and then I release it.

When another negative thought arises,

I catch it quickly and I say with confidence,

I acknowledge that part of me that feels that way.

But this thought does not help me right now.

Each day in every way I get better and better.

Each day in every way I get better and better.

Whenever I am presented with feelings of stress,

I know my breath is there to soothe and guide me and guide me into relaxation.

Every single day I become more aware of all the good things going on in my community and in the world around me.

When I feel the darkness is surrounding me,

I know that way.

The light is to take three deep breaths,

Relaxing my mind and my body by doing so.

Each day in every way I get better and better.

In order to make a great change,

I challenge my thoughts.

From now on,

I challenge every single negative and unproductive thought that arises.

From this point forward,

Whenever you find yourself having that negative,

Unproductive thought or thoughts,

You will immediately say to yourself the word stop.

Let me go back and repeat this to you so it's perfectly clear.

Whenever you find yourself having a negative,

Unproductive thought or thoughts,

You will immediately say to yourself the word stop and as soon as you say the word stop,

You will find that the negative thoughts you were having just disappear.

This gives you the opportunity to start a new positive thought process.

How do you feel?

Realizing how you feel right now and take great note of exactly how you feel right now.

Great job.

Now let's come back to consciousness and awareness and bring back everything that you have learned today for the better.

One,

Slowly coming back to the present moment.

Two,

Let's pause.

Three,

Four,

Feeling fresh new energy coming in as you breathe.

Five,

Six,

Seven,

Bring back all that you have learned today.

Eight,

Nine,

You're almost there and ten,

Welcome back.

Good,

Wonderful job.

You are doing very,

Very powerful work by practicing this meditation.

I encourage you to practice daily without skipping and continue to do so for 21 days if you feel comfortable.

This can be a way for you to change your life for the better.

I thank you for the good job that you did today and allowing me to guide you through this meditation,

Staying present here in the moment in your safe place.

And as you go about your days,

Your moments,

Weeks and months ahead,

I encourage you to come back to this place,

This place where it alleviates the stress with three deep breaths.

Breathing in fully and deeply,

Exhaling slowly and softly,

Remembering that the warrior inside of me sees and honors the warriors inside of you.

Namaste.

Again,

I thank you for joining today's meditation.

I am your host and instructor,

Katie Surma.

Thank you.