Breath, Feel, Return

In this short guided meditation, you're invited to pause, soften, and tune in. Whether you're feeling overwhelmed, hesitant, or simply in need of a reset, this practice offers a gentle space to breathe deeply, feel honestly, and return to yourself — with compassion.

Use it as a moment of stillness in the middle of your day or a grounding ritual before a decision or transition. Wherever you are, this is your permission to rest and realign.

Perfect for: decision fatigue, nervous system support, or quiet reflection

Transcript

Anxiety loves to rush you.

Wisdom waits.

You do not owe the world your presence before you've tended to your own breath.

Let's walk through a calming breath and body-centered grounding.

Wherever you're sitting or standing,

Let your shoulders drop away from your ears.

Feel your feet or seat connect to the earth or the chair beneath you.

Breathe gently.

Let's take three rounds.

Inhale through your nose for four.

Hold gently at the top for two.

Exhale slowly through your mouth for six.

Try whispering the exhale like a slow sigh.

Do that again.

And once more.

Name what's true.

In this moment,

You might say softly or in your mind,

I am here.

This moment is enough.

I do not need to decide everything right now.

If your heart is racing or you feel overwhelmed,

Place one hand on your heart and one on your belly.

Feel your own presence.

Let it anchor you.

Feel the edges of the room.

Without turning your head,

Become aware of the farthest sound you can hear.

The texture under your hands.

A color or shape in your space.

That's your nervous system realizing,

I'm not in any danger.

I can pause.

Breathe gently.

Let's take three rounds.

Inhale through your nose for four.

Hold gently at the top for two.

Exhale slowly through your mouth for six.

Whispering the exhale like a slow,

Low sigh.

Do that again.

And then once more.

Your next move can be gentle.

There's no need to rush a decision about that thing today.

You get to make one small choice at a time.

You can return to this stillness at any time.