Six-Minutes Breath Meditation For Stress & Anxiety Relief

This calming meditation is perfect for when you are stressed or anxious to help you renew your sense of calm, focus, and presence. When your mind is racing, cluttered or overactive, bringing your attention to the breath through a simple mantra can help to regulate your nervous system and emotions, calm your mind, and nourish your body. In this guided meditation, we use the mantra "Here now" - with a four-second inhale, and four-second exhale without holding the breath so there is just a natural flow of rhythm you can relax into. So calming for the body and mind, let this be ease-full and relaxing.

Transcript

Welcome,

I'm Lisa McCruhan.

Today I'd love to guide you through this focused meditation where we will be using the natural rhythms of breathing to calm your mind and body.

This really helps us when we're feeling overwhelmed or anxious and unfocused and it really can help your mind when it has a ton of thoughts,

When it feels cluttered and scattered,

To just come back into feeling more regulated in your nervous system and your emotions,

Finding a sense of balance and then calming your mind and body.

So let's go ahead and get started and I will walk you through what we're going to do.

So take a comfortable seat or you might lie down.

Make a shape with your body that allows you to be comfortable and also present.

Take a few moments to see what that feels like in this moment for you.

Then you might soften or close the eyes.

Notice where you'd like to rest your hands.

Maybe they are resting in your lap,

One hand on top of the other,

One palm cupping and supporting the other one,

Or one hand on your heart and one hand on your belly.

And what we'll be doing today is we're going to be using this mantra,

Hear now,

Hear now.

So when you breathe in,

You'll silently say to yourself,

Hear,

And when you breathe out,

You'll say now.

And what I'd suggest and what I'm going to try to use today is a four-second inhale and a four-second exhale with no holding of the breath.

So there is just a natural flow and rhythm that you can relax into.

This is so nourishing for the mind and body.

Let this be easeful and relaxing.

So let's try this together.

On your next inhale,

You'll say to yourself,

Hear,

And on the next exhale,

Now,

Hear,

Hear,

Now,

Hear,

Hear,

Now,

Hear,

Now,

Hear,

Now,

Hear,

Now,

Hear,

Now,

Hear,

Now,

Hear,

Now,

Hear,

Now,

Hear,

Now,

Hear,

Now,

Hear,

Now,

Hear,

Now,

Now,

Hear,

Now,

Hear,

Now,

Hear.

Take a few moments.

Just let the breath be organic.

Notice what shift is happening within you right now.

This is something you can practice anytime with that beautiful mantra of hear,

Now.

Thank you for practicing with me today.