Zen in Ten - A Quick Calming Breathing Ritual

Zen in Ten is a breathing technique that can be used throughout the day to relieve overwhelming feelings of stress and anxiety, to get re-centered for an important meeting or event, and to calm our minds and bodies for sleep. This is meditation is guided.

Transcript

Hello,

This is Julie Scahn and I'm going to guide you through a breathing technique and calming ritual that I call Zen in 10.

This one minute meditation is used to get rid of any feelings of anxiety or stress and to get your mind and body calm and centered throughout the day.

To begin,

Please get comfortable in a seated position and close your eyes.

Together let's take one big breath in and let it all out.

Now please allow your breath and your mind to follow along with my counting.

Let's inhale one,

Exhale two,

One.

Inhale one,

Two,

Three.

Exhale four,

Three,

Two,

One.

Inhale one,

Two,

Three,

Four,

Five.

Exhale six,

Five,

Four,

Three,

Two,

One.

Inhale slowly,

One,

Two,

Three,

Four,

Five,

Six,

Seven.

Exhale eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One.

Inhale one,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight,

Nine.

And a slow exhale,

Ten,

Nine,

Eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One.

Please take a deep breath in and let it all out.

Reviews

Sweet and short, but so much packed in to it/ powerful! 🙏 thank you

This is a calming session that can fit into the busiest of schedules. This is perfect for a break at work or a much needed mid day reset.

I love this meditation! I do it every single day now. Quick and simple and relaxing. Thank you!

Fantastic! Just a quick meditation yet helpful in regaining focus and calming the breath. Thanks!

I absolutely love this!
Who doesn't have 2 minutes?
Thank you!

A very new approach. I will be using this. Thank you

Just what I needed as I was heading out to a doctor appointment. Thank you.

I appreciate that it is short and effective. Thank you!🕊️🤍

Perfect for getting my mind back to a calmer place. Thank you for sharing!

Thank you so much for creating this ❤️
Now my Go To exercise!

Short and sweet! Perfect for a quick way to support your nervous system.

Great, I like counting along with the breathing together and I like that it's short and to the point so I can fit it into my day. Thank you 🙏

Very in the moment, ❤️🙏
Thank you I will return to you and this technique 🙏

That was the fastest way I've ever felt lightness in my body, I love how straight to the point and simple this session is.

Thank you and Namaste.

Lovely calming technique, for when you only have a minute . Thank you.

Just finding this and I love it. This will become part of my daily practice. I was about to have an anxiety attack and found this. It really helped. Thank you

Fab 😍 really effective and great to get back into the rhythm of breathing exercises

Perfect for me and a friend who follows my good choices on audios 🙌✨️🙏

I didnt like this breathing techniq at all the first time i listenend but then some how i tried by my self a few days later and something klicked.
Today i tried the recording again and liked it alot. A very usefull breathing techniq that i will come back to when i need a quick and affective way to calm down my nervesystem. Thank you!

Quick and effective. Will keep this one in my back pocket for use over and over!