3 Minute SOS Meditation

A quick 3-minute SOS Meditation provides instant relief to the rising tide of anger, anxiety, stress, and tension. Whenever you feel flooded or the heat rising, take a seat for three minutes and ground down. Together we will find our breath and collectively release all that we have been holding on to so tightly. Three minutes is all you need to create the space you need to find your inner source of calm.

Transcript

Hi,

This is Lily Alendrinos,

The founder of the Wild Yoga Tribe.

Welcome today to our three minute SOS meditation.

Just find a comfortable seat wherever you are,

Grab a pillow or sit in a chair.

We're just going to ground down together and really see how calm and clear we can make our energy and our minds in this time that maybe you really need it.

So just find that seat,

Close your eyes and place your hands on your knees.

Just gently start to connect with your breath.

It's so important that you find it.

In times of anger and upset and discord,

We can lose our breaths completely.

They can run from us and hide in our chests and our bodies.

See if you can pull your breath out and begin to deepen it.

See if you can actually notice very,

Very consciously your belly and your chest inhaling and exhaling,

Even exaggerate it if you need to.

Really inhale and inflate the belly.

And as we exhale,

Really contract and let the belly go in.

Expand the belly on the inhale and contract the belly on the exhale.

Now begin to notice how the shoulders respond to the breath.

Can you see on the inhale them rising up?

And can you notice on the exhale them sinking down?

So as we connect to this breath here,

We let everything else disappear.

If anything is arising,

We simply exhale it out.

Imagine these thoughts being exhaled as if the thoughts were real and concrete,

Maybe smoke or maybe mist,

Maybe some kind of dark cloud,

But just picture that exhaling as a release of all of that out into space and into the ether.

Acknowledge that you do not need to hold onto anything so tightly.

Maybe even in this moment you want to clench your fists,

Make big,

Strong,

Tight fists with your hands on your legs and then release them.

Again,

Make big,

Tight,

Tight,

Tight fists and release them.

And last time make a big,

Tight fist and then release.

As you take a big inhale,

Make this super deep and long inhale.

And as you exhale,

Feel everything dissipate and disappear.

And when you feel ready,

Flutter your eyes open,

Place your hands in prayer over your chest or just simply place your hands over your heart.

Take one final moment to still yourself and be present in your body.

And now you're ready to go about your day.

H 1 Tonyba Trevor.

Reviews

That was great! I struggled a bit to really get into it . Will try it again soon. Thank you 🙏

Just what I needed!! Thanks!

That was exactly what I needed today, thank you.

Thank you

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