Three-Minute Relaxation Exercise - Transcript

I'd like you to take a moment to relax. Find a quiet, out-of-the-way place where you won't be disturbed. You can lie on the floor on your back, or kneel or sit in a chair. Put your hands on your belly if you are lying on the floor or on your lap if you are kneeling or sitting. If you are sitting in a chair, make sure that both feet are flat on the floor.

Now, close your eyes and begin to focus on your breathing. Take a slow, deep breath in through your nostrils. When you've had a full in breath, count slowly to 3 and then exhale through your mouth. At the end of your breath, again count slowly to 3 before starting a new breath.

Now, let's repeat this again-take a slow deep breath in through your nostrils, filling your lungs with a clean, pure, nourishing breath. Hold for a count of 3 and then slowly exhale through your mouth. You may want to focus on the word "relax" during the out breath.

Let's repeat the breathing sequence again, focusing on how good it feels to fill your lungs with a clean, nourishing, refreshing breath. If your mind wanders to the room around you or to the struggles that you face, gently and compassionately bring your mind back to your breathing.

Know that by taking this brief time to relax and refresh your mind and your muscles, you are taking positive steps to be more in control. You're nourishing your mind and your body and are giving yourself the strength and courage to meet whatever challenges you might face today.

Give yourself credit for taking the time to care for yourself. Remember how this sense of calmness, peacefulness and quiet feels.

Now as we finish up our brief time of relaxation, begin to slowly open your eyes and wiggle your fingers and your toes. As you begin to re-enter your surroundings, know that you have done something positive for yourself today and know that it will carry you through whatever challenges may come your way today.  Be well.