Relaxing Mindful Breathing

Pause. Breathe. Reset. This 7-minute guided breathing meditation is a quick and powerful way to calm your mind, reconnect with your body, and find a sense of clarity - no matter how busy life feels. In this practice, you’ll focus on your breath as an anchor, gently tuning into its natural rhythm. Perfect for beginners or anyone looking for a short, mindful break, this meditation helps you release stress, improve focus, and feel more centered in just a few minutes. Press play, and let’s take a mindful moment for you.

Transcript

Start by taking a moment to find a dignified upright posture with both feet flat on the floor.

And again just allowing the eyes to gently close or soften your gaze down if that feels right for you.

Listening to the sound of my voice and knowing I'm with you in any moments of silence.

Checking in for just a moment with the sensation of the body,

What emotions are present in this moment for you.

And noticing as best you can what you what your mind is doing.

And letting all of it be just as it is.

Letting yourself be just as you are.

As best you can bringing your awareness into the body to notice the sensations of the breath.

If it's helpful taking two or three breaths that are just a little bit deeper than you would normally take,

Just to help you sense that place in the body where you feel your breath the most.

Or maybe the place you feel the breath is most pleasant.

It might be at the nostrils,

The chest or the belly.

Letting go of your control of the breath and not manipulating the breath in any way.

Trusting your body to breathe just as it needs to.

Observing rather than controlling.

Perhaps noticing how the breath expands the chest or your belly on the inhale and falls away on the exhale.

Sensing how the chest or the belly lifts and falls away with each breath.

Tracking as best you can the entire cycle of the breath.

The inhale and the exhale.

Allowing yourself to get as close as you can to the sensation of your breath.

Using the awareness of the breath as your anchor to the present moment.

Noticing each breath as it develops.

Releasing any tension in the body that isn't needed to be released with each exhale.

Where is your attention now?

Where does it go during the quiet moments?

Each time you notice your mind has wandered off,

You're doing the practice just right.

That is a moment of mindfulness.

Gently bringing your awareness back to the breath.

Sensing how the chest lifts or expands on the inhale and falls away on the exhale.

Allowing yourself the space to be just as you are.

Breathing in and breathing out.

Breathing in and breathing out.

And when you're ready,

Slowly opening your eyes,

Returning to the room,

To this course.