4 Minute Breath Meditation For Beginners

This short and gentle practice helps you deepen your awareness of the breath. In just four minutes, you’ll be guided to notice the subtle sounds and movements of breathing, exploring the difference between the inhale and exhale. As you slow down and pay attention, the breath becomes a steady anchor—bringing a sense of calm, presence, and ease.

Perfect for beginners or anyone who wants a simple way to pause, reset, and return to the body.

Transcript

We'll begin by taking a deep breath together,

In through the nose and out through the mouth.

Breathe in,

Hold,

And breathe out.

Continue to breathe slow and steady through your nose.

As you do so,

Become aware of the sound of your breath as it gently rolls in and out.

Become aware of the subtle movements your body makes as you breathe.

Notice how your chest and stomach move ever so slightly with each breath.

Notice how you feel on the breath in versus the breath out.

Feel the fullness of the breath in followed by the lightness of the breath out.

Begin to notice how your breath sounds as it comes in and how that feels in your body.

Notice any differences in how the breath sounds and feels as it goes out.

We'll take one more deep breath together.

Breathe in,

Hold,

And breathe out.