Mini Calming Meditation

A short, simple practice to support you in reconnecting to the present moment. This guided meditation is designed to help you connect to your breath in order to release tension & calm your nervous system.

Transcript

Welcome to this mini meditation designed to help you pause,

Connect to your breath and take a moment to reset and calm your nervous system.

Take a moment to just make yourself comfortable wherever you are and if it's safe to do so,

Allow your eyes to close.

Bring your attention to your breath and take a deep inhale.

Then as you exhale,

Feel your shoulders relaxing down and any tension in your body starting to evaporate.

Bring another deep breath in and then as you exhale,

Feel the tension ease.

Feel your body relax.

Now counting slowly in your mind to four on the inhale and then four on the exhale.

Breathing in two,

Three,

Four,

Hold and out two,

Three,

Four and hold.

Breathing in two,

Three,

Four and hold.

Breathing out two,

Three,

Four and hold.

Now allow your breath to return to its normal rhythm and in your mind counting one on the inhale and one on the exhale.

Just counting towards ten.

Two on the inhale and two on the exhale.

If your mind wanders,

Know that that's okay,

That this will happen and it's part of the practice.

Just gently guide your attention back to your breath and continue to count from the number you reached or starting from one again.

Continue in your own time and as we draw to the end of this short meditation,

Start to bring your attention back to your body,

Off to any points of contact and back into the room.

When you're ready,

Opening your eyes.