This is a very quick and effective meditation that you can do anywhere, anytime that you can close your eyes for 40 seconds or so. The intention here is to release your (in-tension) and transform it to (out-tension) or (inner peace).
Close your eyes, take a deep slow breath in through your nose, and as you do this say in your mind, "I am". Release the breath very slowly through your mouth and as you do say "At peace". Repeat this. Then on your third in breath, hold it for 3 seconds repeating "I am, I am, I am" in your mind. As you release the breath saying "at peace", feel that peace throughout your mind and body. Aaaaaaaaaaaaah! Enjoy the serenity.
Love and blessings
Joe
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