Three Minutes to Calm- with [Audio]

organically jamie newsletter logo.jpg

The breathe is one of the most powerful tools for regulating how we feel and how we think.  We are the only living creatures that have the ability to self regulate it.  We can use the breath the calm us down, as well as invigorate our energy.  The three-part breath is one of the easiest ways to create a state of calm. Using this breath for meditation will quickly ease your mind, eliminate fear, and help you sink deeper into your body and into the present moment. Use this tool anytime you experience anxiety or depression. 

THREE MINUTES TO CALM

You can use THIS AUDIO FILE, where I explain it and count you down.  Once you have heard me counting you down a few times, some of you might just want the music, without me speaking. 

You can

ACCESS THE AUDIO FILE 

ACCESS THE PLAYLIST HERE This will not have me speaking. 

INSTRUCTIONS

 

Jamie Graber meditation.jpg

Lie on your back or sit in a comfortable seated position, eyes closed, with  one hand on your belly and the other on your heart chakra. If that doesn't feel comfortable, find a way that does, maybe hands on the knees, or sitting on your knees; whatever feels comfortable for you.  With your eyes gently closed, look up towards your third eye. Pay attention to the breath in the body, the sound of the gong playing, and what you see behind your closed lids.

As the gong sounds, you will start to breath in through the nose and out through the mouth.  After a few rounds,  move into the three-part breath sequence (explained below). 



The three-part breath is a one-minute cycle. 20 seconds to inhale, 20 seconds to hold, 20 seconds to exhale.  Most people can not do the 20 second count.  We will work with a count a 5.  The important part is that each part is equal, 3-3-3, 5-5-5, 10-10-10 etc...Go at a number that feels good to you. Be gentle with yourself.  Be calm with the breath. Don’t force it.