3-Minute Morning Guided Meditation

This 3 Minute Morning Guided Meditation is ideal to do first thing in the morning or anytime you need to let go of stress. It will help you feel calm, refreshed and ready for your day ahead. This short guided meditation starts with a breathing technique championed by Dr. Andrew Huberman from Huberman Labs. His research shows that this simple breathing technique of two inhales, followed by an extended exhale reduces our levels of anxiety and helps us calm down fast.

Transcript

Namaste.

I'm Rosalie and welcome to this short guided morning meditation.

To begin,

Settle into a comfortable shape,

Whatever that might look like for you.

Close your eyes and connect to your breath.

Notice how your body expands as you inhale and how it softens and releases as you exhale.

Now we'll take two sips of air through the nose.

Long exhale through the mouth.

And again.

One more.

Now let your lips come together.

Continue breathing in and out through your nose and allow any momentum from your day or your week to just wash away.

Being carried out on the out-breath.

Nothing is required of you here.

No thinking.

No planning.

Just being.

Feeling.

Soften and release your forehead,

Your eyes,

Your jaw,

Your tongue,

Your whole face.

Let go of any tension in your shoulders.

Just feel them melting down.

Your arms,

Hands,

Hips,

Your legs and your feet completely relaxed.

With every exhale,

Soften and release even more.

Basking here in this feeling of complete relaxation.

Take one more breath here.

The biggest you've taken all day.

And let it go.

Thank you so much for practicing with me today.

Have an amazing day.

Namaste.

Reviews

Very good for relaxing first thing in the morning. Thank you!

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Absolutely wonderful meditation!

Thanks from Loui (4yo) and I! 🤎💜💙💙💚💛🧡❤️❤️🤍🖤🖤

Short to fit in a busy day , yet exactly what I needed to calm my mind. Thank you

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