90 Seconds To Calm without Music

This mediation is designed to bring you back to awareness quickly. This box-breathing technique can be used anytime, anywhere. If you find yourself in need of a quick calm down session then you are in the right place.

Transcript

Welcome to this 90 seconds of calm.

If you are finding this track,

It is likely because you need to calm down quickly,

Find a safe space and close your eyes.

We'll begin with an inhale,

Breathing in for 4,

3,

2,

1,

Pausing at the top,

And exhaling for 6,

5,

4,

3,

2,

1,

Pausing at the bottom,

Inhaling for 4,

3,

2,

1,

Pausing at the top,

And exhaling for 6,

5,

4,

3,

2,

1,

Pausing at the bottom,

And inhaling for 4,

3,

2,

1,

Pausing at the top,

And exhaling for 6,

5,

4,

3,

2,

1,

Pausing at the bottom,

Inhaling for 4,

3,

2,

1,

Pausing at the top,

And exhaling for 6,

5,

4,

3,

2,

1.

Notice how your body feels.

Know that you can come back to this practice anytime.