4 Minute - Short Guided Meditation For Inner Peace

This meditation may only be 4 minutes, but it is powerful in bringing your body into a state of coherence and for improving your resiliency to stress. It is recommended that this meditation be practised 2-3x/day. You will notice increased inner peace and calmness with daily practise of this short meditation.

Transcript

Close your eyes and place a hand on your heart and notice the area of your heart.

Notice,

Does it feel constricted?

Does it feel expansive?

Notice the emotions in the area of your heart.

Is there any pain,

Any fear,

Any guilt?

Just observe.

I'm going to invite you now to imagine your breath entering your heart right into these emotions.

And as you breathe out,

Allow the breath to leave through the heart.

So breathing in through the heart,

Breathing out through the heart.

See if you can breathe a little slower,

A little deeper.

Breathing right into those emotions,

Right into the stress and the area of your heart.

And as you breathe out,

Imagining the stress melting away.

Let's add a rhythm to this breathing.

We're going to breathe in for five,

Breathe out for five.

Breathing in two,

Three,

Four,

Five.

Breathing out two,

Three,

Four,

Five.

Breathing in two,

Three,

Four,

Five.

Breathing out two,

Three,

Four,

Five.

One last time.

Breathing in two,

Three,

Four,

Five.

Breathing out two,

Three,

Four,

Five.

Now bring to mind a beautiful memory.

Maybe it was a place you visited that was beautiful.

Or maybe it's a hug cuddled from a loved one.

And just allow their image or the image of the place to come to mind.

And just feel sincerely the feelings of gratitude.

Gratitude for that place,

For that person.

Just allow these feelings to grow in your heart.

See if you can feel the feelings of love,

Compassion,

Appreciation,

Care,

Kindness.

Allow these feelings to radiate towards yourself and bless yourself.

You may say,

May I be happy,

May I be healthy,

May I abide in peace.

May I be happy,

May I be healthy,

May I abide in peace.

Now imagine radiating all these feelings,

Feelings of peace,

Compassion,

Kindness,

Love out into the world.

It's this light radiating out of your heart.

You are becoming the light,

Radiating it out into every being on this planet earth.

And you get to bless them all.

May you all be happy,

May you all be healthy,

May you all abide in peace.

May you all be happy,

May you all be healthy,

May you all abide in peace.

And whenever you're ready,

You may open your eyes.

Reviews

So wonderful! ❤️❤️❤️And a perfect length for a busy day! Thank you so much 🙏🙏🙏

Most relaxing, indeed.