3 Minute Chillout

This is a short meditation that can be used anywhere, at any time, to reduce anxiety and completely calm the mind and body. We begin by counting to 5 and focusing on a restorative breath practice, before melting into the gentle guidance by Nina and the rhythmic music in the background.

Transcript

This is a three minute relaxation recording so start to settle in.

Close your eyes and focus on your breath.

You count to four on your inhalation and then on your exhalation just gently count to five.

Focus on your breathing.

Calm breathing is key to being calm and relaxed and at ease.

See if you can breathe with a gentle rhythm.

And as you inhale focus on slowing down your breathing into a calm gentle rhythm.

As you exhale release the air.

And just slowly repeat the phrases.

I'm feeling anxious right now but I am okay.

The feeling will pass.

No harm will come to me.

Breathe.

I'm safe.

I will soon feel calmer although I am anxious right now.

I am safe.

I am calm.

My breath is guiding me.

I sense how I can help myself to gradually become more calm and relaxed until the anxious feelings and sensations pass.

Breathe in.

Breathe out.

Feel a sense of calm surround you now.

I am calm.

I am relaxed.

I feel blissful.

I am at peace.

I am at ease.

I am calm.

Your heart slowing down.

Your breathing slowing down.

I am calm.

I am relaxed.

I am at ease.

Reviews

Slightly more spaces without talking would be better. But that fade out was perfect!

Wonderful wind down from a busy day even though I’m not feeling overly anxious. It’s a very calming and soothing session. Thank you 🙏🏼

Thank you so much for this calm invitation to slow down and open up wholeheartedly to whatever it is that may show up, giving oneself the time to breathe it through, and breathe through it. 🙏🏼💗☮️

Thank you. I will be revisiting this one. Very anxious times and needing more tools. This felt very helpful.

That was really helpful and calming. The breathing and the words and the music……it all helped tremendously. Thank you!🙏🏻

Loved it, short but effective to improve your mindset

Thank you for this wonderful and relaxing meditation Nina. 🙏🏾☀️

Felt so calm and serene after this practice. Wonderful

Very helpful, thank you! Especially the phrases about safety. ❤

Soothing and encouraging in the right combination. 🤘🧘‍♂️❤

💚

Nice tiny break to center yourself

Good one to reset to.

I really appreciate that thank you

This was so helpful as I had a list of Monday worries and activities running through my mind and you were able to bring me back to the present as I got ready for bed. The music enhanced the meditation...I will return when needed. Thank you!

This is one to keep and use again and again. It is so calming and peaceful

Thankyou! A calming and effective journey to peace and presence. You have a wonderfully calming voice. 🙏🧘‍♀️

Beautiful meditation thank you 💕🙏✨💥🦋⭐️☘️

Wow! Fantastic, thank you!

Very useful. Thank you.