Calming The Body/Mind By Balancing The Breath.
Simple, short and sweet meditation technique of balancing the breath, body, and mind, to bring about a state of inner presence, awareness, tranquility, and peacefulness. All it takes is a few minutes to reset our nervous system to become calm, relaxed, and healthy. Enjoy!
Transcript
This meditation is designed to help us with anxiety and overwhelm,
Which is so prevalent right now.
Whenever we're anxious,
Overwhelmed or stressed,
Our breathing becomes shorter and shallower and our nervous system is on high alert.
So if we can lengthen the breath and slow it down,
We can reset our nervous system to become more relaxed and healing,
Which brings us a greater sense of calm and ease,
Presence and greater health.
So let's get into a comfortable seat.
If you'd like,
You can close your eyes.
And then take a long,
Full breath in and gently let it go.
And again like that,
A long,
Smooth breath in.
As you release the breath,
Release your shoulders,
Your face muscles,
And then a longer,
Deeper breath in and hold the breath at the top.
As you hold the breath,
Allow yourself to relax and then open your lips and sigh it out.
Allow yourself to release any tension from your body and mind.
And then together we'll inhale for four,
Three,
Two,
One.
Hold the breath for three,
Two,
One.
Release it for three,
Two,
One and hold empty for three,
Two,
One.
Again,
Inhale for three,
Two,
One.
Hold relaxed for three,
Two,
One.
Release for three,
Two,
One.
Stay empty for three,
Two,
One.
Inhale for three,
Two,
One.
Hold for three,
Two,
One.
Release for three,
Two,
One.
Hold empty for three,
Two,
One.
Again,
Inhale for three,
Two,
One.
Hold relaxed for three,
Two,
One.
Let it go for three,
Two,
One.
Hold empty for three,
Two,
One.
Last time.
Inhale for three,
Two,
One.
Hold for three,
Two,
One.
Release for three,
Two,
One.
Hold empty for three,
Two,
One.
Take a long,
Smooth breath in.
Hold it when you're full,
Relax your face and shoulders.
Open your lips if you like and sigh it out.
Let go of any tension in your mind,
Your body.
Feel yourself sink into the earth beneath you and then allow your breath just to return to a natural rhythm and simply observe it.
As you observe how smooth the breath becomes,
You might also notice how the thought stream slows down,
How calm you feel,
How present you are.
Please feel free to stay in this present calm awareness,
Observing your breath for as long as you'd like.
Whenever you feel ready,
You can allow your eyes to reopen and take some of this inner calm and peace and healing into your day ahead.
Namaste.
Meet your Teacher
4.7 (338)
Recent Reviews
Suzan
December 9, 2025
So relaxing. Thank you.
Miriam
September 10, 2025
I found this meditation very helpful for stress reduction
Ariana
July 2, 2025
Great box breathing practice that I will return to!
Cary
July 1, 2025
Perfect. I’ll be returning often. Only qualm: Bells in meditations, especially as I’m preparing for bed. This otherwise works as a pre-sleep meditation.
Maria
May 27, 2025
I was feeling really stressed out this helped a lot. Thank you.
Deb
April 18, 2025
Very relaxing.
Lara
March 11, 2025
We call this box breathing. I use it at work as a first responder. It helps to calm and center me. Thank you.
Liz
March 10, 2025
I really enjoyed this short and sweet reset!
Lauren
January 28, 2025
I really needed this in a time of deep overwhelm and conflict. Thank you for supporting me in slowing down and letting my stress pass.
Roxanne
September 29, 2024
Definitely one of my favorites, thank you, I feel a deep sense of peace. More than usual after this.
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