Introduction
Sometimes 3 deep breaths are all it takes to soften the tension of a stressful moment. This guided meditation script begins by teaching a simple 3-breath technique for easing stress. It then guides the listener through a relaxing body scan. When the body is at ease, the script introduces a few soothing affirmations before gently bringing the listener back to the present moment.
Mindfulness meditation is typically about noticing the body just as it is, tension included. In a formal mindfulness practice, we aim not to feel a certain way, but to practice presence with how we feel. This guided meditation on three deep breaths differs from a classic mindfulness meditation by offering specific relaxation-inducing techniques.
This practice is labeled advanced for its precise instruction regarding deep breathing. To support a relaxation response in the listener, it’s important the guide feels practiced, confident and at ease in their own body.
- Practice Time: < 15 minutes
- Purpose: Encouraging deep relaxation
- May Help With: Stress Relief, Reduced Anxiety, Relaxation
- Practice Level: Advanced
Here’s a Sample of the “Alleviate Stress with 3 Deep Breaths” Guided Meditation Script:
[voice at the beginning of the session is serious yet calm and soothing, speaking at a slower yet comfortable speed] (words that are underlined should be emphasized and said with great passion)
Begin by taking a deep breath and hold it for 5 seconds…(pause for 5 seconds)…exhale and relax…(pause for 5 seconds)…take another deep breath, as deep as you can, and hold it, count for 5 seconds…(pause for 5 seconds) and as you exhale just imagine blowing out all of your stress…(pause for 5 seconds)…take a third deep breath and hold it…(pause for 5 seconds)…and as you exhale you blow out any stress you’ve been holding on to, saying to yourself “relax now”
[pause for 3 seconds, speaking now with confidence and at a normal pace of speech]
This is your new solution to stress.
Whenever you become stressed in the future, you simply take 3 full, deep breaths, holding it at the top of the inhalation for 5 seconds, and when you exhale, blow out any stresses that you feel.
And on the third breath as you exhale you simply say to yourself, relax now.
[Pause for 5 seconds] [speaking slowly with a soothing and gentle voice]
[Body Scan Induction]
Begin by slowly blinking your eyes, and with each number I say, blink once. (pause for 3 seconds in between each number) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, and 0.
Allow your eyes to gently close, and when you do this you may feel a wave of relaxation sweep over you.
[speaking even slower now]
Now I’d like for you to focus on the sensations at the top of your head.
Just notice how the very top of your head feels.
[Pause for 5 seconds]
And now let your focus move down to your eyes.
Just notice how your eyes feel and ask them to relax even more.
The little movement in your eyes is called rapid eye movement and is completely normal.
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How to Use the Alleviate Stress with Three Deep Breaths Script
The techniques presented in this 3 deep breaths meditation script can be incorporated into your personal practice, and even into your day. Anytime we feel overwhelmed with tension, stress or anxiety, taking a full breath in and a patient breath out can help bring on a relaxation response. You can also use this meditation script to help guide others into a more stress-free state.
If you plan to share this script with others, it’s best to do so in person. When teaching meditation deep breathing techniques, it can be helpful to be able to see, hear and feel your student breathing. It’s equally helpful for your students to see and hear your example, as you embody patient, mindful breathing.
That said, an experienced guide may feel comfortable using this script to record an audio or video meditation that can be more easily shared with others. Be mindful that deep breathing may induce a stress response in some individuals, so take great care to remind participants that they always have agency over their own practice.
Conclusion
When feeling stressed, we can take 3 deep breaths to help the body shift toward its parasympathetic, or relaxation, response. In this guided meditation script, 3 deep breaths is only the beginning. The practice continues with a relaxing body scan, guiding us into greater ease and well-being.
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