Easy 3 Minute Meditation for Stress

Easy 3 Minute Meditation for Stress

Are you constantly busy and most days feel like you are a chicken with its head cut off?

Apart from the fact that this is not a very nice way to live, if you are in this situation, we can probably guess that you may feel run down, or suffer with mood swings, cravings, fatigue, don’t sleep well and generally feel like life is HAPPENING TO YOU, instead of you DIRECTING THE SHOW!?

One thing that we have learnt over time, is that whenever we am calm and centered we make much better decisions and life tends to flow really well.

Watch the video below to find out how to go from stress to calm in 3 minutes!

The closest thing we have found to this ‘calm button’ is meditation. Now I know what you are thinking…‘too hard’, or ‘I’ve tried that’, or ‘it doesn’t work for me’! Well, bear with us for a minute because we have a really easy technique that hasn’t failed any of our clients yet. The meditation is one of our favourites and is called – ‘Meditation for a Calm Heart’ …and it pretty much does what it says. By using breath, eye gaze (Drishti) and mudra (hand posture) it really helps you drop from your crazy head into your heart.

This trifactor is pretty powerful!

This soothing practice relieves anxiety and promotes calmness and mental clarity in as little as 3 minutes. The meditation is perfect for beginners. Start with 3 minutes and you can slowly increase the time up to 31 minutes if you are feeling good. If you are pregnant then do not hold the breath out.

PRO TIP: Rate how stressed you are feeling before the meditation out of 10. Then rate yourself after the meditation.

How to do it:


Sit in an Easy Pose, with a light Jalandhar bandh (chin tuck to elongate the back of the neck). Place the left hand on the center of the chest at the Heart Center. The palm is flat against the chest, and the fingers are parallel to the ground, pointing to the right.

Make Gyan Mudra with the right hand (touch the tip of the index finger with the tip of the thumb). Raise the right hand up to the right side as if giving a pledge. The palm faces forward, the three fingers not in Gyan Mudra point up.

The elbow is relaxed near the side with the forearm perpendicular to the ground.


Either close the eyes or lookstraight ahead with the eyes 1/10th open.


Inhale slowly and deeply through both nostrils. Then suspend the breath in and raise the chest. Retain it as long as possible. Then exhale smoothly, gradually, and completely. When the breath is totally out, lock the breath out for as long as possible.

Concentrate on the flow of the breath. Regulate each part of the breath consciously.

To End:

Inhale and exhale strongly 3 times. Relax.

Next time you are feeling stressed give this a go, or better yet, try it before you get into a state! If you liked this mediation, please share it with someone who really needs it now.

Now remember…by healing yourself, you inspire your tribe and transform your world!

In great health,

Dr Andy and Dr J x


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