4-Minute Meditation

This four-minute meditation begins with gentle breath awareness before transitioning into controlled breathing techniques, offering ease and tranquility to your mind and body. These focused breathing practices help reduce stress and anxiety quickly and effectively.

By activating your parasympathetic nervous system, this meditation encourages your body’s natural relaxation response. As you slow and lengthen your exhale, tension melts away, leaving you feeling grounded, present, and at peace.

Perfect for busy moments, this practice offers a quick reset to cultivate mental clarity, emotional balance, and inner calm—whenever you need it most.

Transcript

Hey there,

I'm Chibzo Karake and today we're going to use the breath to relax our body and mind.

Whether you're feeling stressed,

Anxious,

Or if you simply need to tap into some inner peace,

This is your opportunity to reset.

By the end of this meditation there will be less stress in the body and mind and you'll feel calmer,

More centered and ready to move forward with a sense of ease.

Let's find a comfortable position,

Eyes open or closed,

Whatever feels good.

And let's begin by taking note of our breath,

Following the breath in and out.

Now we're not so much watching the breath,

We're experiencing the breath we're feeling the breath.

So what does it feel like to breathe?

Perhaps we can feel the cool air coming in through the nostrils as we breathe in,

As the lungs,

The chest,

The stomach expand.

And then we might notice a short pause as the breath changes direction and the warm air leaves the nostrils as the body softens and relaxes and sinks deeper into the chair or into the bed.

We breathe in and the body expands,

Then we breathe out as the body softens,

Relaxes and sinks deeper.

If the mind drifts off,

That's okay,

It's perfectly normal,

It's what our minds are designed to do.

Just gently come back to the breath,

Back to that next inhale and that next exhale.

And now for the next minute or so we're going to lengthen our exhale so that we can engage our relaxation response.

A good way of doing this is to do a little count inside the mind.

So let's breathe in for three and then breathe out for six.

Breathing in,

Two,

Three.

Breathing out,

Two,

Three,

Four,

Five,

Six.

Breathing in,

Two,

Three.

Breathing out,

Two,

Three,

Four,

Five,

Six.

Breathing in,

Two,

Three.

Breathing out,

Two,

Three,

Four,

Five,

Six.

Do a couple more at your own pace.

Breathing in and slowly breathing out.

Now you can allow your breath to return to its natural rhythm.

How's the body breathing now?

Is the breath a little slower?

Perhaps a little deeper?

Pausing when we feel stressed,

Even if it's only for a minute,

Can make the world of difference.

It may not get rid of all of our problems but it can certainly make them feel a little more manageable.

Notice how the body's feeling after this very short practice and notice how the mind is feeling.

And cracking open the eyes if they were closed.

You're welcome to come back here anytime you need a quick relief from stress.

Have a wonderful day.

Reviews

🙌🏼👏🏻👏🏻👏🏻👏🏻✨

Very nice way to reset and get off the treadmill. I'm now more relaxed. Will keep this one on regular rotation. Thanks, Chibs 🙏❤️

Love to hear your voice but also this short reset

Thank you for this quick meditation! You have such a beautiful voice.

Thank you for the excellent meditation!

Brilliant!

So calming. Much gratitude Chibs.

Quick but so impactful! Will be using this mediation for times when I need to regulate my emotions.