4 Minutes To Presence And Stillness

This four-minute meditation allows you to take a short moment out of your day to recenter. This meditation may also be used as a tool when beginning your meditation journey. Thank you for starting your journey with me.

Transcript

In this four-minute meditation we will focus on our breath as it moves through the body.

Find a comfortable position either laying down or sitting up with a straight back,

Shoulders relaxed.

And let's start by taking a big inhale in and sigh it out.

Another inhale in and sigh it out.

And one more deep breath holding at the top and let it go.

And allow your breath to flow naturally.

And as you breathe you can tell yourself breathe in,

Breathe out,

Breathe in,

Breathe out.

And following your breath all the way down to the bottom of your belly filling it up like a balloon and then tracing it all the way back out releasing every bit of air.

And keep following.

Maybe your breath moves deeper down into your hips and all the way back out.

In this next inhale coming all the way down to the bottom of your feet and all the way back out.

And repeat in your mind,

Breathe in,

Breathe out.

Taking your next inhale in to the count of three.

One,

Two,

Three.

And exhaling to the same count.

Two,

Three.

And doing it again counting to yourself.

And as you continue you can try to add another second to your inhale to the count of four.

As you keep going maybe a count of five.

And whenever you're ready bringing your breath down to a natural flow.

Breathe in and breathe out.

And reminding yourself that at any time during your day you need a moment you can stop and follow your breath.

Breathe in and breathe out.

And take your time whenever you're ready and slowly start to open your eyes.

Namaste.

Reviews

That was a lovely, short but effective reset. Thank you!