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. 

Meditation is a Journey to Peace & Healing

Over the past few months I have had the amazing privilege of leading a group of wonderful people through a series of guided meditations.  We have focused on healing, playing and your authentic self.  

In the beginning, deep breathing proved a challenge for many.  Placing hands on bellies to feel the rise and fall of their diaphragm, we practiced breathing in through your nose and out through your mouth.  I watched as they became familiar with deep breathing and I watched their faces and bodies relax with each breath.  It was beautiful!  I could see their state shift from stress to calm and peace.

Meditation is a wonderful gift we can give ourselves.  The magic starts with your breathing.  Once you learn how to breathe for relaxation, you will be able to do it on the fly and calm your physical, emotional and mental state - instant meditation.

Let's Practice

Sit or lie down comfortably.  Place your hands on your belly and breath deeply.  When you breath in, your hands will rise up with your belly - that's a good breathe!  Focus on your breathing - deep breath in through your nose for the count of four (Mississippi's)  and out through your mouth for the count of four.  When you breath out, say the word "relax" quietly in your mind.  

Practice, Practice, Practice

When you have mastered your deep breathing and using the word relax, add "I Am" statements while you breath in - I am calm, I am confident, I am happy, etc.  Create I Am statements that work for you and use them.

Now, you are ready to enjoy the wonderful healing power meditation.  Do it daily - it will heal and you will gain a wonderful sense of peace.

To assist you on your journey, feel free to download my Healing Meditation.  

The Guided Meditation Series that I have been hosting will be taking a summer hiatus in a couple of weeks and I want to truly thank the group for allowing me to help them help while at the same time healing myself through meditation.