3 Minute Mental Vacation

Need a quick escape from stress? In just a few minutes, this guided meditation takes you on a peaceful inner getaway—whether to the beach, the mountains, or your favorite retreat. You’ll visualize a calming place and leave with the peaceful energy to carry into your day.

Transcript

Welcome to this practice to go on a little vacation to start your day.

If you haven't yet,

I invite you to close your eyes or gaze down.

If it feels good,

You can roll your neck,

Your shoulders,

Your wrists,

Your ankles.

Allow yourself to come to stillness.

Elongating your breath,

Breathing in through your nose,

Sending your breath down to your belly.

I invite you to think about a place that brings you peace,

Whether that's a specific location or a general idea.

Maybe it's the beach,

The mountains,

Or your very favorite retreat center.

You decide where you want to go.

I invite you now to bring in the visuals,

The sounds,

The sensations in your body that occur when you're at this very special place.

Perhaps you can even imagine as if the sun were shining right on your skin.

Notice if anyone's with you or if you're on a solo trip,

And honor that truth for yourself in what would serve you most in your rejuvenation process.

What thoughts,

Feelings,

And sensations come forward when you're in this special place?

And how might you give yourself those thoughts,

Feelings,

And sensations today?

Whether you are in your special place or nowhere close,

You can give yourself these feelings now.

I invite you to close this practice with a slight smile on your face,

Just knowing you always have a choice.

If you would like to go on an energetic vacation,

Simply tune in to where that is and bring in those feelings for yourself now.

What a gift.

At the sound of the chime,

Take a big inhalation in,

Holding in all of this wonderful energy.

And then when you can't hold your breath any longer,

Make a big exhalation out,

Just releasing anything that's keeping you for feeling this sense of peace and well-being.

When you're ready,

You can slowly wiggle your fingers,

Your toes,

Flutter your eyes open,

And be happy knowing that you can create this very special escape for yourself any time you need.