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3 Minute Breathing

Cory Muscara






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3 Minute Breathing

In this meditation, we'll explore a simple 3-minute practice to help settle our attention, re-ground into the present, and cultivate greater clarity and ease.


This will be a three minute

awareness of breath meditation.

Start by finding a comfortable posture,

seated, lying down, or standing.

To settle, let's just take a nice

deep breath in through the nose.

And let it out slowly through the mouth.

Inviting the jaw to soften.

The shoulders.

The belly and the hands.

And as you rest here, just simply becoming

aware of the fact that you're breathing.

Or we might say that this

body is breathing you.

Feeling the air as it comes into the nose.

Expanding the lungs, the belly, the chest.

And then feeling the body

deflate as we take an exhale.

And very simply, all we're doing

is just following the sensations

of the breath moment by moment.

Feeling the movement of the

breath, like waves coming into

shore and then retreating back.

And as the mind wanders, which it always

will, you don't have to beat yourself up.

Just simply notice thoughts coming and

going, like clouds, passing through the

sky, and then gently return your attention

back to this breath, in this moment.

Right now, nowhere else you need

to be, nothing you need to achieve,

and no problems you need to fix.

Great job.

And you can continue to come back

to this as many times as you'd like.

Until we speak again, take care.

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