Mini Breath Meditation (Mantra)

This practice is a mini mindful breath practice that uses a mantra to help focus and slow down your breath during times of stress or intense emotions. Use this practice as a grounding exercise to calm turbulent waters and bring peace, without focusing on the body as an anchor.
Music by Chris Collins

Transcript

Start by taking a moment to check in with yourself and to get settled in your seat.

If you feel comfortable allowing your eyes to close or else directing your gaze to a spot in front of you.

This practice will involve focusing on your breath and intentionally slowing it down in order to give you a quick pause during a busy day or when feeling an intense emotion.

First locate the breath in the body,

Noticing wherever you feel the sensations of the breath most strongly in your belly or in your chest,

In your nostrils.

For this practice inhale through your nose and on the exhale either keep your mouth closed or else purse your lips open slightly.

In this practice we will be breathing in and saying the word peace and breathing out and saying the word stress.

Taking a deep breath in peace and out stress.

And in peace and out stress.

In peace and out stress.

Continuing on with this breath and focusing on saying the words in your head peace and out stress.

Breathing in peace and out stress.

The mind wanders it all.

Breathing on the next breath no judgment in peace out stress.

In peace out stress.

Now letting these words go and breathing normally and then taking a moment to check in with your mind and your emotions seeing if anything has shifted after this practice and giving yourself one word and intention that you would like to take with you for the rest of today.

Maybe peace,

Patience,

Compassion,

Vulnerability,

Love,

Or rest.

Repeating that word three times to yourself and your mind and slowly allowing yourself to come back to your current space and gently opening your eyes.

Reviews

relaxing