3-Minute Peace Meditation

Welcome,

I'm so glad you're here.

When the world feels overwhelming,

This practice is a place to rest,

A quiet pause where you don't have to fix or figure anything out.

Find a position that feels safe and comfortable for your body,

And when you're ready,

Gently close your eyes or soften your gaze.

Take a slow breath in,

And a long steady breath out.

Let your body know it's safe to rest here.

Begin to soften your jaw.

Relax the muscles around your eyes.

Let your shoulders lower.

Allow your belly to be soft and at ease.

Nothing to hold,

Nothing to carry.

As you bring attention to your breath,

You don't need to change it,

Just notice.

Cool air flowing in,

Warm air flowing out.

Your breath,

Gently breathing you.

Now imagine a place where you feel calm and safe.

It could be real or imagined.

Notice the colors,

The sounds,

The feeling in your body when you're there.

Let this sense of safety gently fill your chest and spread throughout your body.

Bring awareness to your whole body at once,

Resting,

Breathing,

As you imagine a soft,

Warm light glowing in your heart space.

With each inhale,

The light grows brighter,

And with each exhale,

It spreads.

Let it move through your body and beyond you.

Silently offer this light outward.

May I be peaceful.

May others be peaceful.

May the world know peace.

Take one final slow breath in,

And a gentle breath out.

Carry this peace with you.

It belongs to you.