Welcome to this three-minute guided meditation.
It can be used daily to break the chain of endless thoughts,
Worries,
And stresses.
If repeated,
It can ultimately help to calm the mind and relax the body,
Especially in these uncertain times.
Let's begin by settling into a comfortable position.
Gently closing your eyes or keeping them open with a soft gaze.
We will begin by taking three deep breaths.
Taking a deep inhale to the count of four and exhaling at the count of six.
In,
Feeling the lungs and chest.
And out.
One more deep breath here.
And out.
And now focusing your attention to the sensations in your body.
Starting from your head and face.
Seeing if you can melt some tension lying here with each out breath.
Perhaps letting the tension melt over your eyebrows,
Your jaw,
Your forehead,
And your face.
Gently moving your attention to your neck and your shoulders.
And with each out breath,
Letting the tension roll off your shoulders as you exhale.
If you are noticing any pain or discomfort here or anywhere else in the body,
Just noticing it for what it is.
Circling your area of pain,
Stiffness,
Or achiness.
Trying not to judge what's here.
Just noticing what's there and gently returning to your breath.
And as this practice comes to an end,
Bringing your focus back to the room.
Opening your eyes and noticing how your body feels now.
Perhaps a little lighter.
Consider using this three minute meditation as many times as you need throughout your day.
Whenever your mind feels overwhelmed.
Thank you for joining.
