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Here’s a Sample of the “Three Mindful Breaths” Guided Meditation Script:
Let’s begin by taking a moment to settle your body into a comfortable position.
You can close your eyes or keep them slightly open with a soft focus looking downward a few feet in front of you.
Allow your spine to lift and your shoulders to soften (2 seconds).
Today we will practice three mindful breaths.
Begin by taking a slow gentle inhale, resting your attention on the sensation of the air passing over your nostrils and filling your chest and abdomen.
Notice as the inhale ends and shifts back through a slow gentle exhale (3 seconds).
Notice the sensations in the body as the air passes back out.
Rest for a moment and begin again.
Long, slow inhale directing your attention to the sensation of air as you breathe in and long slow exhale noticing sensations.
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