3 Minute Meditation

Welcome.

I'm Janna.

Gently close your eyes.

Let them grow heavy.

Your mouth is closed.

Jaw is slightly open.

Begin to breathe through your nose,

Allowing your breath to slow down,

Just enough for breathing to feel effortless.

Allow your exhale to grow slightly longer than each inhale.

Notice where all your body parts touch,

Where your hands touch your body,

Your feet or legs touch the ground.

Simply sense the gravity holding you down to earth,

Bringing awareness to the fact that your body is grounded.

Your mind can fly away.

In this moment,

Let your mind rest in your body.

Your mind is noticing the sensations of the body.

Simply feel.

Without judgment,

Just bring awareness to the different sensations in the body,

Even the movement of breath.

In through the nose and the body expands.

Out through the nose as the body contracts.

Your mind is noticing your breath.

Your mind is grounded in your body and your body grounded to earth.

You are here now.

Your mind and body are aligned.

Your mind aware of the body and your body sensing the sensations as they happen here and now.

In this moment,

All you have to focus on is now.

Take one more breath effortlessly and gently open your eyes.