Pause: Two-Minute Meditation Flow

Enjoy this guided two-minute meditation practice whenever you're short on time or need a quick moment to pause, rest and reset. Repeat as often as needed throughout your day. Suitable for all levels.

Music by Chris Collins/Indie Music Box

Transcript

Hey there,

I'm Chris and I'll be guiding you through this two-minute meditation practice.

Wherever you are,

See if you can bring your body to stillness.

Keep your spine straight and close your eyes if you can.

Then begin to bring full awareness to your breathing.

Notice the sensations of the inhales and exhales.

Follow each breath as it enters and leaves your body.

Maybe open the chest a little more to invite each breath.

I know you are strong and capable of handling anything,

But right now I want you to give yourself permission to be as gentle and easygoing as you can be in this moment.

Inhale with open awareness.

And exhale to soften and release.

Imagine guiding each breath down your body starting at the top of your head and slowly scanning down to invite softness throughout.

Relax your eyebrows,

Your jaw,

Neck,

Shoulders,

Releasing any tensions in your hands or feet.

Continue breathing,

Bringing awareness and appreciation to each inhale and allowing your body to soften and relax with each exhale.

You are here.

You are present.

Fully focusing on the now.

Now slowly open your eyes.

You have done well.

Take care.

Reviews

This was one of the BEST meditations I’ve ever done and was exactly what I needed. Thank you!

A perfect refresh, thank you! 🙏🏼🕊️

Thank you for the lovely short meditation! Have a wonderful day! 🙂

Perfect for when I’m pressed for time. Thank you 🙏

Thanks for this soft, gentle, easy reset - it would be great for dialing down the stress level in the middle of the work day, or anytime one feels rushed or under pressure.

I’m a greatful humble Christian actor sisnegrvwith courage kindess and. Apurosoentininsoire people around the world amen and so it is

I love this..very powerful! Thanks for sharing your gift with me.

Love this! What a great way to recenter when I I'm short on time! Thank you!

Your beautiful and gentle voice is light to my soul ✨

I could have done this longer. Your voice is so pleasant and calming

Thanks Kris that was great 😌 I love the background music as well as your voice and guidance

Thank you

Very impactful for such a short practice! Thank you

You have a very soothing, calming voice and this was just what I needed for a quick reset. Thank you!

Short and very sweet Thank you 😊

Perfect quick body scan and breathing exercise

Loved this very short. Meditation with really nice and simple breathing awareness script. Thank you.❤️

Beautifully grounding, and incredibly effevtive in such a short time! Thank you! ♥️ Namaste 🧘🏾‍♀️

Beautiful calming & effective

It was short yet so effective! I will bookmark this one for Thia’s times when I need a great reset but have very little time.