Relax The Nervous System | 4-2-6-2 Breath

Welcome to this guided meditation, designed to help you slow down and unwind after a long day. In the next 10 minutes, I invite you to let go of the day's stress and tension.

This is your time to reconnect with yourself, to find peace and tranquility, focusing on calming the mind and restoring balance to your spirit.

Transcript

Welcome to this 10 minute guided meditation designed to help you slow down and unwind after a long day.

Find a quiet and comfortable place where you can sit or lay down and take a deep breath in through your nose and let it out through your mouth.

Take another deep breath in through your nose and let it out through your mouth.

As you exhale,

Allow your body to begin to relax and let go of the stress of the day.

Feel the tension leaving your body.

This is your time to reconnect with yourself,

To find peace.

So let's begin.

We are gonna be breathing in for 4,

Holding our breath for 2,

Breathing out for 6 and holding our breath for 2.

We will begin in 3,

2,

1,

In 2,

3,

4,

Hold 2,

Out 2,

3,

4,

5,

6,

Hold 2,

In 2,

3,

4,

Hold 2,

Out 2,

3,

4,

5,

6,

Hold 2,

In 2,

3,

4,

Hold 2,

Out 2,

3,

4,

5,

6,

Hold 2.

Now continue counting in your head,

In,

Hold,

Out,

Hold,

In,

Hold,

Out,

Hold,

In,

Hold,

In,

Hold,

Out,

Hold,

In,

Hold,

Out,

Hold,

In.

Now you can continue by your own.

Just remember,

If you get lost in your own thoughts,

Just let them go like a cloud and come back to the counting.

When focusing on your counting and your breathing,

You are doing a great job.

If you are getting distracted by your thoughts,

Remind yourself to come back to the counting.

On your next inhale,

Take a deep breath in through your nose and let it out through your mouth with a sigh.

Slowly start bringing back the natural pace of your breath,

Breathing in and out through your nose.

Slowly start moving your toes,

Your fingers,

Your feet,

Your hands and gently stretching your body.

Whenever you feel ready to end this meditation,

You can open your eyes.

Reviews

It is rare that I pause to transition from day to evening, and this practice really convinced me that I would benefit from making it a habit. Thank you.