A Breathing Pause For Calm & Focus

Take 6 minutes to pause, breathe, and reset.

This short guided meditation introduces the 4-part breath (inhale – hold – exhale – hold), a simple yet powerful practice to calm your mind and restore focus.

We begin with a moment of breath awareness, then practice the guided 4-part breath together, and finish with a short silent round and a peaceful closing with Om Śāntiḥ – the mantra of peace.

A gentle breathing break for any time of day when you need clarity, calm, and balance.

With love,
Monika

Transcript

Namaste.

Welcome beautiful soul.

Gently close your eyes,

Your hands on your knees or your thighs,

Palms facing up,

Thumb and index finger touch.

Observe your breath.

Notice your breath,

How your breath is flowing in and out through your nose.

How your breath is gently moving your body with every inhale and every exhale.

Maybe you feel the flow of your breath in your nose,

Maybe in your chest,

Maybe in your belly.

Just notice it.

Then we start guiding our breath.

We will inhale for four counts,

Hold the breath for four counts,

Exhale for four counts,

And hold the breath again for four counts.

If that doesn't feel good for you,

Please find your own rhythm.

So let's inhale,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Exhale,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Inhale,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Exhale,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Inhale,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Exhale,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Continue in your own rhythm.

Gently finish your round and then let go of the control.

Allow your breath to flow naturally.

Take a moment to simply observe your breath.

Just noticing how your breath gently flows in and out of your body,

Nourishing you with every breath.

Take a moment to notice how you feel now.

Your breath,

Your body,

Your energy.

Gently allow your breath to deepen,

Allowing your breath to flow into your belly.

Take a few deep grounding breaths.

Then gently bring your palms in front of your heart.

We end our practice with one om and three shanti together.

Take a deep breath in,

Shanti,

Shanti,

Shanti,

May there be peace in your heart,

Peace in your mind,

And peace in your entire world.

Namaste.

Reviews

Awesome Monika! I’m saving this to use a a quick reset through the day 🙏❤️