3-Minute Practice For Calm

This short 3-minute guided meditation helps you quickly find a sense of calm and grounding. You’ll focus on your breath, letting it flow in and out like gentle ocean waves. The soothing imagery of water washing over the shore helps release tension and quiet the mind. In just a few minutes, you’ll feel more centered, peaceful, and ready to move into the rest of your day or evening with ease.

Transcript

Hello,

Welcome to this short meditation to help you feel calm and centered.

If you haven't already,

Find a comfortable position and allow your eyes to gently close.

If you're looking for more grounding energy,

Go ahead and rest the palms face down somewhere on the body.

If you're looking for more uplifting energy,

Place the palms facing the sky.

Start to take slower,

Deeper breaths down into the belly,

Maybe sighing or even humming on the exhale to release any pent-up stress or tension.

You can let your breath fall back into its natural rhythm,

And just follow the cycle of breath as you breathe in and out.

Notice the gentle,

Easeful movement of the breath,

Which you don't have to control at all.

It does it all on its own.

Notice that it moves like gentle waves on the shore.

As you inhale,

It's like water receding back into the ocean.

And as you exhale,

It's like a gentle wave crashing along the beach.

Can you hold this imagery of small ocean waves as you follow your breath,

Letting this image of the water and the gentle,

Repetitive movement of the waves relax you,

Allowing the mind and the body to soften,

To quiet,

To feel at peace?

Your breath is always here to support you.

It's your anchor that you can come back to whenever you'd like.

Stay here as long as you desire,

And then whenever you feel ready,

You can gently open your eyes and move into the rest of your day with this calm,

Supportive energy.

Take care.

Reviews

Lovely meditation! I appreciated the connection between the ocean and the breath. The ocean is my favorite place to be! Blessings to you!🙏❤️

A lovely short meditation to relax the mind and body.
Thank you 🙏🏽