Calming Meditation

This guided meditation focuses on your breath to help reduce stress and anxiety. You'll take the time to breathe in slowly and deeply to oxygenate the body and to shift the focus of your thoughts to your breath so that you can find peace and clarity within yourself. Take this practice with you whenever you need a break in your day to recharge and refresh.

Transcript

Begin by sitting comfortably in a chair or on the floor.

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

Begin to feel the chest rise and fall.

Begin to feel the belly rise and fall.

Inhale,

Exhale.

Continue with your natural breath,

Feeling the air enter through your nostrils,

Then exit through your nostrils.

Continue to feel your breath.

On the next inhale,

Feel the belly rise,

Then the ribs expand,

And finally the chest lift,

Coming to the top of the breath below the throat.

On the exhale,

The breath leaves the chest,

Ribs fall,

Belly contracts.

Continue with this breath,

Feeling all three parts,

And think to yourself,

Belly,

Ribs,

Chest,

Chest,

Ribs,

Belly.

Repeat this breath.

With the next exhale,

Begin to feel the breath as a wave,

Coming up from the belly and rising to the top of the breath,

Just beneath the throat.

Hold this breath for two counts,

Then let the breath go in a wave from your chest out the belly.

Continue with this wave-like breath,

Rolling in and up,

Then counting to two and rolling out like a tide.

Feel the fluidity of the breath.

Feel the complete cycle of the breath.

Focus only on the breath.

Finish a cycle of this breath,

And after the complete exhale,

Return to your natural breath.

Feel the calmness in the breath.

Feel ease and steadiness.

Take your hands now from your chest and your belly to the tops of your thighs.

Flip your palms so they're facing up,

And you are ready to open and receive all that is coming to you.

When you are ready,

Blink your eyes open.

Reviews

I loved this! So effective and practical in just a few minutes! Your voice and the background music were both very soothing! Thank you!