3 Minutes Of Slowing Down

Slowing down for just three minutes of meditation can have several benefits, even in such a short amount of time, you can utilize this guided meditation anywhere and whenever you need. Incorporating short meditation sessions into your daily routine can help you cultivate greater mindfulness, resilience, stress reduction, re-centering, regulation, and inner peace over time.

Transcript

Hi there,

This is Rachel from Therapist Spills the Tea and thanks for joining me for a mindfulness moment.

This one is three minutes of slowing down.

Settling into your space with your eyes closed or a soft gaze,

I invite you to get into a rhythm with your breath.

Inhaling and exhaling at whatever pace feels comfortable to you.

Deepening your breath here just a little bit,

A little bit longer inhale,

A little bit longer exhale.

Just bringing attention to your breath.

Next,

I invite you to bring attention to the body.

Relaxing your body,

Finding softness in the face,

The jaw,

The neck,

And letting your shoulders fall heavy and just releasing any tension you may be holding in the body.

Finding a sense of ease and groundedness.

Taking a moment here to thank your body for being your vessel to carry you throughout life.

Expressing a moment of gratitude here towards your body.

I invite you to set intention of slowing down,

Tuning into your breath and your body throughout the rest of your day.

Lastly,

Thanking yourself for taking this moment to recenter,

Ground,

And regulate.

Taking a few more deep breaths here and when you are ready,

Gently opening your eyes and coming back into the space around you.

Thanks for joining me and I'll see you next time.