6-Minute Beginner's Meditation

This beginner’s meditation offers an easy way to get started. You’ll be guided to relax your body, notice your breath finding its natural rhythm, and use the phrase “So–Calm” with each inhale and exhale. Along the way, you’ll receive occasional gentle reminders to return to your breath and the phrase.

The session then opens into quiet time for your own practice, helping you settle into meditation with ease.

Transcript

Welcome to a short meditation for beginners.

Let's start by taking a very slow,

Deep breath in,

Holding it for a second or two,

And then slowly exhale twice as long as the inhale.

Let's take another slow,

Deep breath in,

Holding,

Holding,

And slowly exhale,

Relaxing all the muscles in your body as you just release.

Take a moment and make sure you're sitting comfortably with your spine straight.

Do a quick body scan,

Starting off with your feet,

Feeling them connected with the ground.

Check in with your calves,

Any tension,

Release them.

Feet,

Thighs,

Buttocks,

Front part of your torso,

Backside of your torso,

Shoulders,

Arms and hands,

And face.

If anything tightens back up,

Just release it,

Let it go.

Now,

Let's focus in on the breath,

Not changing the breath,

But just noticing it coming in and going out,

Letting your breath do whatever it needs to do.

As you inhale,

Thinking the word,

So,

And as you exhale,

Thinking the word,

Calm,

So calm.

I'm going to give you a minute to practice that.

I'm going to occasionally say the word,

So calm.

If your mind happens to be wandering,

Just bring it back to the breath,

And thinking,

So calm.

It's natural and normal for your mind to wander.

Just notice it and just keep returning,

So calm,

So calm.

Take a nice,

Slow,

Deep breath in,

Slowly let it out,

Slowly opening your eyes,

Coming out of the meditation,

Continuing to watch your breath as you think,

So calm,

So calm,

Even with your eyes open,

And as you go about your day,

So