4,
2,
6,
Breathing meditation for teens,
Finding your call.
Take a moment to get comfortable.
Feet on the floor.
Hands resting on your lap or wherever they feel at ease.
If it helps,
Close your eyes or just lower your gaze.
Start by taking one natural breath in through your nose.
And exhale slowly through your mouth.
Let your shoulders drop.
Notice the chair beneath you.
The air on your skin.
And the quiet space you're creating for yourself.
Today,
We're going to use a simple breathing rhythm called 4-2-6 breathing.
It's a way of reminding your body that it's safe to relax,
Even when your mind feels busy.
Here's how it works.
You breathe in through your nose for four counts.
Hold it gently for two counts.
And exhale slowly through your mouth for six counts.
Let's try it together.
Inhale 2,
3,
4 hold.
2,
Exhale 2 3 4 5 6 good Let's do that again.
As you breathe,
Notice how your body shifts.
Maybe your heart rate slows,
Your shoulders drop,
Or your thoughts soften just a bit.
Inhale 2,
3,
4,
Hold 2.
Exhale 2 3 4 5 6 Inhale,
Two,
Three,
Four.
Hold,
Two.
Exhale,
Two,
Three,
Four,
Five,
Six.
Inhale 2,
3,
4.
Hold,
Two,
Exhale 2 3 4 5 6 If your mind starts to wander,
No problem.
That's what minds do.
Just come back to the count,
In for four.
Hold for two,
Out for six.
Like the steady rhythm of waves moving in and out.
Let's do one more deep round together.
Inhale 2,
3,
4,
Hold 2,
Exhale 2,
3,
4,
5,
6.
Now let your breathing return to whatever feels natural.
Notice any changes in your body,
Your mood,
Your thoughts.
Remember,
This rhythm,
This calm is yours.
It's always available.
You can come back to it whenever things feel overwhelming or when you just need a pause.
Take one last full breath in and slowly let it go.
When you're ready,
Bring your awareness back to the room.
The sounds around you.
The ground beneath your feet and gently open your eyes.
You have just practiced calm.
