2-Minute Pause

Feeling stressed, anxious, exhausted or overwhelmed? You can use this simple two-minute guided meditation to take the edge off a trying situation or anxious moment — or at any time you crave a quick reset.

Transcript

Sitting comfortably,

Take a few moments to notice what you can see around you,

And then allow your eyes to gently close.

And become aware of your body,

How it feels,

The most obvious sensations,

And how it's supported by the chair.

And appreciate how your body moves as you breathe.

The ribs fanning apart as you breathe in,

The shoulders dropping a fraction as you breathe out.

And if you like,

Draw in a slightly deeper breath,

And let it out with a gentle sigh.

Repeat,

Breathing in,

And letting the breath fall out of the body,

Without effort.

Then allow the breath to return to its natural rhythm,

Uncontrolled.

If you notice thoughts or feelings,

That's okay.

You don't have to try and stop or suppress them.

Just let them drift through your mind as you focus on the breath and body,

Letting the shoulders drop,

And the face soften.

And when you're ready,

Allow your eyes to open,

And move mindfully into the rest of your day.

Reviews

This was just what I needed this AM. The minute I read stressed, overwhelmed, exhausted, etc I was like “yes, yes, and yes.” Thank you so much for this meditation.

Perfect pause for anywhere, any time. Much appreciated. Thank you.

Great! Perfect go to for in between client sessions, thank you Matthew 😊

Excellent ☺️ & surprisingly effective for such a brief effort. Thankyou 🙏