Ten Breaths Meditation For Reclaiming Calm

Meditation does not have to take a long time to be effective. In the midst of challenging or stressful situations, a few deep breaths may be all you need to reclaim calm. This meditation will help you explore that concept. It will guide you to take 10 deep breaths and notice what arises as you do.

This meditation is short but powerful because it can help you use your exhale to guide yourself back to stability and relaxation.

Transcript

Hi, This is Claire E. Parsons, Lawyer, Meditation teacher, Blogger, And author. This is a meditation to help you restore calm briefly whenever you need it. It is very short and will last only 10 breaths. Let's get started. Find a comfortable and stable position. We won't be here long, So you can be seated or standing, However you are comfortable. Close your eyes if it is supportive to you, And bring attention to your breath. Inhale fully, Sensing the fullness in your lungs as you do, Then exhale, Releasing all the air in your lungs, And count one. Inhale again, Filling your lungs all the way up. Pause for a moment, Then exhale, And count two. Allow another pause for just a moment, And then inhale fully again. Inhale, Noticing the sensations of letting go as you do, And count three. Noticing if the breath is starting to slow down, Inhale again, Then exhale slowly and count four as you do. After a pause, Inhale, Then exhale, And count five. Inhale again, Noticing how deep your breath is becoming, Then exhale, And count six. Pause for a moment, And notice any sense of calm that is starting to emerge. Inhale fully, Then count seven as you exhale. Noting how easy the breath is flowing now, Inhale again, Exhale, Letting go of all effort, And count eight. Feeling the body just resting here, Inhale again, Then exhale with a sense of relaxation as you count nine. Preparing to close, Inhale one final time, Filling your lungs all the way to the top. Exhale as you count ten. Take a moment to notice the effects of this brief practice. If you have time, You can continue breathing. When you are ready, You can open your eyes and return to your activities with a sense of calm and peace.