3 Calming 3-Minute Meditation Scripts To Practice 3 Times A Day

Are you feeling run down, frazzled, exhausted, or just discombobulated?

We get it.

Life isn’t easy.

The good news is 3-minute quick meditations each day can make a world of difference.

Carving out just 180 seconds three times a day can significantly change your mood and mindset.

So today, we’re looking at a trio of 3-minute meditations to get you started with the habit.

Why Is A Three-Minute Meditation Beneficial? 

Stories about meditation masters tend to focus on stamina. Gandhi meditated for one or two hours a day. Practicing monks may reach 8 hours daily. So a three-minute meditation may not sound like much.

Mais au contraire! Studies show that people who take mini-meditation breaks throughout the day are less stressed, more focused, and better able to regulate their emotions.

man relaxing for a while 3-Minute Meditation Script

Generally speaking, a sustained meditation practice:

  • Improves cardiovascular health
  • Decreases anxiety
  • Slows brain aging
  • Enhances focus, concentration, and cognitive function
  • Optimizes the body’s reward and hormone-release systems

How to Prepare for Three-Minute Meditations

You may not be settling in for a long winter’s meditation, but it’s still good to do a bit of prep. 

1. Determine Your Meditation Ahead of Time

The key to fitting in quick meditations throughout the day is preparation. If you prefer meditation scripts, organize those you’ll use that morning or the night before. 

Some people plan a week in advance and dedicate each day to a specific focus. For example, Monday is mindfulness day; Tuesday is self-esteem day; Wednesday is manifestation day, et cetera. 

Whatever your goals, get your ducks in a row beforehand. That way, you can grab three minutes without fumbling for a meditation.

2. Find a Place

Step two is finding the time and place. Most people who do three quick meditations daily find a few minutes in the morning, afternoon, and evening. 

Finding three minutes in a comfortable place is easier if you work from home. Those who work out of the house will have a more challenging time. If you’re lucky enough to have an office, close the door.

If you’re in an open-plan office, try to escape for 15 minutes and head to a park or green patch.

3. Get in the Mindset

Once you settle into your spot, take 30 seconds to get into the mindset. Acknowledge that you’re taking 180 seconds to calm yourself, engage in a bit of mindfulness, and take care of your mental health.

If necessary, say aloud, “It’s time for meditation; for the next three minutes, I [insert something relevant to your meditation focus for the day].”

Deliberately drawing a mental line between regular and meditation time may allow you to slip into a relaxed state quickly. The longer you do it, the more effective it becomes. 

4. Start Meditation With at Least Three Deep Breaths

You’re in your spot, your mindset is focused, and it’s time for a quick meditation. Always start with at least three deep breaths.

 man enjoying a breath of fresh air

Why a trio? It’s enough to start calming your parasympathetic nervous system.

3-Minute Meditation Scripts To Practice To Practice Daily

We’ve created three stater script examples to try out each day.

3-Minute Breathing Space

  1. Welcome: Over the next three minutes, we’ll do some deep restorative breathing to help you relax and refocus.
  2. Close Your Eyes: Relax your shoulders and take a deep breath in through your nose. Feel the air enter your body and give it life. Deep breathing calms your parasympathetic nervous system and awakens the chakral nodes.
  3. Deliberate Inhaling and Exhaling: Focus on your breath. Notice how it enters your body and exits. Notice how the diaphragm works to support each breath. While you’re breathing, release stress and tension.
  4. Focus: If your mind wanders away from your breath, gently guide it back. Try not to get frustrated or upset that your mind wanders. It happens. In fact, it can take decades to gain complete control over your mind. So don’t beat yourself up.
  5. Wrapping Things Up: Your three minutes are coming to an end. You’ve done a great job. Take one last breath, in and out. Invite the positive and release the negative.         
  6. Wrap Things Up: Good job. Give thanks, pat yourself on the back, and get on with your day.          

3-Minute Guided Meditation

  1. Roll it Out: Let’s start with a few seconds of shoulder rolls. It opens up our heart chakra and loosens tension in the upper body. Three rolls back, then reverse and do three forward ones. Feel yourself releasing stress.
  2. Start Conscious Breathing: At this point, if your eyes aren’t closed, go ahead and shut them. Now, let’s start deep breathing. Inhale for three seconds, hold for three seconds, then exhale for the same amount. Feel the air enter through your nose and travel down to your lungs.
  3. Scan Your Body: Pay attention to how your body feels. You don’t need to linger on each body part. But do Notice each body part from your toenails to the top of your head. When you bump into tension, release it. 
  4. Acknowledge Your Heart Chakra*: Push your palms together and bring both hands in front of your heart. Continue to breathe deeply. Ask for positive energy to enter your heart chakra, and feel the loving vibes rushing toward you.
  5. Make an Affirmation: You are now encircled in positive vibes, and on your next inhale, I want you to think to yourself, ‘I am enough.’ On exhale, think, ‘I am amazing.’ Go ahead and do this three or four more times. 
  6. You’re Almost Done: Feel free to lower your hands into your lap. Your three-minute meditation is almost over. You did a fabulous job. Congrats on making time for your mental health. Take one last inhale and exhale.
  7. Give Thanks: Give a quick thanks to the Universe and your higher self. Then, open your eyes and get on with your day.

*Feel free to pick any chakra that needs work. We used the heart as a default.

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3-Minute Mindfulness Script

young woman having a quiet time 3-Minute Meditation Script
  1. Settle In: Start with three deep breaths. Inhale for four seconds, hold for three seconds, and exhale for as long as possible. Do this three times. Inhale. Hold. Exhale. 
  2. Connect: Picture a ray of light connecting your heart to your higher self. Feel the vibrations stretching through realms.
  3. Be Mindful: The goal is to sit perfectly in the present. Notice what is going on around you. What are the sounds? What are the smells? Focus intensely on the moment.
  4. Focus: If you feel your mind jogging off to the past or future, send out your brain’s border collies and herd them back to now. Keeping our minds on the present moment releases stress and tension and helps us perform better.
  5. One Intense Minute: For the next 60 seconds, try to empty your brain of everything except the exact moment. Notice how your brain moves from second to second. Pay attention to the air on your face. Revel in the fact that you are alive.
  6. Give Thanks: Your three minutes are over. Job well done. Give thanks to whomever you choose and continue with your day. Namaste and good luck.

Meditation does the mind and body good. It keeps your brain sharp, your emotions in check, and your cardiovascular system humming along smoothly.

Is it possible to meditate for three minutes? Find out in this post and learn some 3-minute meditation scripts you can use in your practice.

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