Finding Calm In The Pause (6 Minute Meditation)

This guided meditation invites you to gently slow down and connect with your breath. In just six minutes, you’ll explore the natural rhythm of breathing, noticing both the sound and sensation of the inhale and exhale. You’ll also be guided to rest in the quiet pause between breaths, allowing space for calm and presence to arise.

Whether you’re new to meditation or returning to your practice, this short session offers a simple way to reset, release tension, and feel more centered.

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 relaxed through your nose.

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

As you continue to focus on your breath,

Begin to take small pauses between each inhale and exhale.

Become aware of the silence between each breath.

Become aware of how your body feels when you pause between the inhale and exhale.

Notice the stillness versus the subtle movements of the breath in and the breath out.

And now become aware of both the sound of your breath and how it feels in your body.

Notice the quiet stillness between each breath and the movement and sound of the inhale and exhale.

Allow your focus to fully return to following the breath.

As you follow your breath in and out,

Let it flow how it wants to,

Long and deep or short and shallow.

Just stay aware of it.

And as you breathe in,

Think in.

And as you breathe out,

Think out.

Follow the breath,

Noting each breath in and each breath out.

In and out.

In and out.

We'll take another deep breath together.

Breathe in.

Hold.

And breathe out.