Relaxation and Revitalization in 3-Minutes

This simple guided meditation script helps revitalize AND relax you. The deep breathing helps to oxygenate your blood while the simple focus on your breath calms you and brings you into the present moment.  Easy to use anywhere and at anytime.  Having a disagreement with your family or spouse?  This is the perfect "PAUSE" strategy to bring everyone back to the present moment in a calm state of mind.

• I’d like you to pause, take a deep breath and place your feet flat on the floor. Really FEEL your feet in contact with the ground underneath you.
• Now place your hands on your stomach and take 2-3 deep breaths, noticing your stomach rising and falling with each in and out breath.
• And when you feel comfortable, close your eyes.
• Now, as you keep breathing deeply into your stomach, I’d like you to breathe in for a count of 5, and then hold your breath for a count of 5, and breathe out slowly for a count of 5. And keep breathing, in for 5, hold for 5, out for 5.[Continue breathing pattern for 1 or 2 minutes]
• Great. Slowly bring your attention back to the room, noticing the sounds around you and begin to open your eyes.

Now, you are feeling relaxed, calm and peaceful.