3 Minute, Be Calm Meditation

Welcome to your meditation.

My name is Ryan Bean and today I'll be taking you through the be calm meditation.

Find a comfortable seated position with your back supported.

Now close your eyes and take a deep breath through your nose,

Filling your lungs completely.

Now,

Exhale slowly through your mouth,

Releasing any tension.

With your next breath,

Breathing in and letting the belly inflate,

The ribs expand,

The heart lift and now release through your mouth,

Releasing all tension.

You're invited now to place both your hands on your abdomen.

Fill your breath as it moves in and out with ease,

Releasing all stress,

Releasing all anxiety.

As you inhale,

Silently say or see the word be.

As you exhale,

Silently say or see the word calm.

Now repeat this mantra with each breath.

Inhaling into the belly,

Be.

Exhaling out the mouth,

Calm.

Calm.

Continue this for several breaths.

Breathing in,

Be.

Exhaling,

Calm.

Allowing your mind to focus solely on the rhythm of your breathing and the mantra,

Be calm.

You may notice thoughts coming in.

Come back to the mantra.

Just simply breathing in,

Be.

As you exhale,

See or say the word calm.

If any thoughts arise,

Just gently acknowledge them and let them pass as though they were river and leaves floating down that river.

We don't know where the leaves came from or know where they're going.

Return to your focus,

To your breath.

Should you get distracted again,

Notice the distractions just as simple as the autumn leaves rolling down a beautiful river.

Focus on the words,

Be calm.

Be.

All of us together.

Breathing into your nose,

Let your belly inflate.

Reaching all the way to the top,

Maybe see or say the words as you rise,

Be.

Exhale,

Calm.

Exhaling completely all the way down.

Now bring the sense of calm with you into the rest of your day.

Thanks for sharing your morning meditation,

Your afternoon or your evening cool down with me for three minutes or so,

Just to be calm together.

Thanks friends.

See you next time.