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  • Writer's pictureSara Romero

Three-Minute Guided Meditation for Beginners

Stress reduction is one of the most common reasons people try meditation. In these uncertain times, more people are trying meditation as a coping mechanism for things like stress, anxiety, depression and loneliness. If you’ve considered trying meditation, here is a quick and easy, guided meditation to help you get started.

First find a quiet space where you can sit or lie down comfortably. It’s okay to rest your back against a chair, pillow or sofa. You can sit with your arms and legs however you find them most comfortable.

Begin by relaxing your face, neck and shoulders. Feel the weight of your stress or worry slide away as you slowly release the tension you’re holding there. Next, move your attention down your arm to your elbows and then your wrists, hands and fingers. Feel the weight fall off and away.

Slowly shift your attention to your chest and back. Breathe in slowly for a count of three and release your breath for a count of five. Notice your lungs expand as you inhale and your upper body relax as you exhale. Imagine stress and worry falling toward the floor and far away from you.

Breathe in for a count of three and exhale for a count of five as you move your attention toward your lower body. Notice how your abdomen rises and falls with each steady breath. Relax your thighs, knees, and calves. Allow the tension to fall away. Shift your attention to your ankles, feet and toes and notice the weight fall away. You’re body is relaxed.

Inhale for a count of three and exhale for a count of five as you imagine you’re in a space that makes you feel calm, safe and warm. Perhaps it’s a room in your house, or a place you’ve visited. You are safe here. With each passing moment you find yourself feeling more and more relaxed. A warm breeze gently washes over you and brings with it the scent of wildflowers.

You shift your gaze and notice a bouquet of white wildflowers. You move toward them. As you bring your face close to them, you feel their butter soft petals and inhale their subtle fragrance. You slowly take a step back to admire them again. Everything is calm in your space. Everything is safe. Everything is loved.

Look around your space and notice the details. Notice the colors. Notice the sounds. Notice the way you feel here. You move more slowly, more thoughtfully and more happily here. This is your space. It is a safe space you can always come to when you need it. It will always be here for you.

With deep cleansing breaths in and out, take as much time as you need to enjoy your space.

When you’re ready, slowly shift your attention back to your body.

Focus on your toes, feet, ankles and calves. Notice how they feel lighter. Next, draw your attention toward your knees and past your thighs to your abdomen. Feel the steady rise and fall of your abdomen as you take long, relaxed breaths. Feel your chest expand and the steady beat of your heart as you shift your attention to your relaxed fingers, hands, wrists and forearms. They feel lighter, almost as if they’re floating ever so slightly. Next, move your attention past your elbows to your shoulders, neck and face. Notice how relaxed your body feels. Carry these lighter feelings with you as you move through your day.

I hope this quick and easy, guided meditation helps you have a peaceful day. If you're looking for a guided meditation that is longer, or one that's great for kids, our family favorite is Your Secret Treehouse by New Horizons on YouTube.


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