2 Minutes To Breathe

An "on the spot" meditation for times you feel overwhelmed or anxious. Even one deep breath can interrupt heavy thoughts. This is a quick practice to help you move through whatever you're feeling, one breath at a time.

Transcript

Let your next breath be deeper.

Feel it fill up your belly,

Rise up into your chest and rinse the spaces between your ribs.

Then through your mouth,

Exhale and let it out with a sigh.

Do that again.

Feel your breath get deep and wide,

Then sigh.

Systematically drawing your breath deeper into your body.

And as you breathe deep,

The breath finds the parts of you where stress and anxiety have crept in.

Place one hand to your belly,

One hand to your chest.

Physically feel the sensation and pulsation of your deep breath.

This feeling of safety in your own hands.

A reminder that you can get through this moment.

You are getting through this moment.

If your mind starts to pull,

Focus on the breath that you're currently on.

Even a light breath can interrupt heavy thoughts.

Continue to cycle through several cleansing breaths.

The inhale collecting stress,

The exhale releasing it.

In through the nose,

Out through the mouth.

Inhale deeply and exhale completely.

When we are able to regulate the nervous system and regulate the breath,

We have way more capacity to get through whatever it is that we are encountering.

Keep your breath deep and open your eyes.

Come back to this practice as many times as you need.

Reviews

This is my favorite meditation-short enough that my thoughts don't wander, calming breath strategies, and the teacher has a positive and relaxing voice thanks so much for this :)

I found the teacher’s voice pleasant. Thank you for offering this guidance on my breathing.