Breathing To Reduce Stress

This brief meditation offers a calming pause to help you feel grounded and centered through gentle, guided breathing. You’ll focus on your breath using the imagery of ocean waves to create a soothing rhythm, ease tension, and support your nervous system. There’s also space for quiet reflection, allowing your body and mind to rest. Ideal for moments when you need to recenter and return to the present.

Transcript

Welcome to this five minute breathing meditation.

Wherever you are,

However you're feeling,

This is your space to take some time to pause.

You don't need to fix anything,

You don't need to do anything.

Let this be your moment to slow down,

To come back to yourself,

And to let your breath center you.

Find a comfortable position,

Maybe seated or laying down.

If it feels comfortable,

Gently close your eyes or soften your gaze.

Let your spine lengthen,

Soften your shoulders.

As you come to this place of stillness,

Place a hand over your belly and take a slow inhale through your nose.

As you inhale,

Feel your belly expanding,

Rising up like a balloon.

Exhale gently through your mouth,

Feeling your belly fall as you exhale.

Now let your breath begin to settle into a rhythm that feels good.

Inhaling through your nose,

And slowly exhaling through your mouth.

If it helps,

Breathe in to the count of four,

And breathe out to the count of six.

Let's do this together.

Inhale,

Two,

Three,

Four,

Exhale,

Two,

Three,

Four,

Five,

Six.

Continue breathing like this on your own.

Imagine each breath like a gentle wave.

Your inhale rolls in,

Soft,

Steady,

And your exhale drifts back out,

Peaceful,

Complete.

Let your body ride the rhythm of these waves in and out.

There's nothing else to focus on,

Just you,

Your breath,

And moving like the tide.

If your mind begins to wander,

That's okay.

Gently guide your attention back to the wave of your breath.

Back to this moment,

And this breath.

Let yourself soften more with every exhale.

Feel your belly rise and fall.

Continue with this breath.

No need to do anything,

Simply be present with your breath.

Let it be easy.

You are safe to rest here.

When you're ready,

Begin to bring your awareness back to the space around you.

Wiggle your fingers,

Your toes.

Take one more deep breath in,

And sigh it out.

Thank yourself for showing up today.

Even one breath can bring you back to center.

I hope you carry this calm with you through the remainder of your day.

Remember that you are doing enough,

And you most certainly are enough.

Reviews

Thank you so much!

🩵🩵🩵

Effective and beautiful. Use it with my nursing students. 😊 Thank you.