Restorative Deep Breaths

About this practice

Use this meditation when you're feeling overwhelmed and need to reset A guided session of about 9 minutes, suited to all levels. Nothing is recorded and no account is needed.

What happens, minute by minute

1. 0:00Find a comfortable seat. Let your feet rest flat on the floor.
2. 0:01Close your eyes gently. Take a deep breath in through your nose.
3. 0:03Exhale slowly through your mouth. Notice your chest rise and fall.
4. 0:06Now, let's slow this down. Inhale for a count of four.
5. 0:10Hold your breath for a count of four.
6. 0:15Exhale for a count of four.
7. 0:21Repeat this cycle, focusing on your breath.
8. 0:28As you breathe in, imagine a warm, soothing light filling your body.
9. 0:36As you breathe out, let go of any tension or stress.
10. 0:45With each breath, your body becomes more relaxed.
11. 0:55Feel the rhythm of your heartbeat, steady and calm.
12. 1:06Picture a gentle rain falling outside your window, washing away worries.
13. 1:18Inhale, and with each breath, feel your muscles soften.
14. 1:31As you exhale, let your shoulders drop about an inch lower.
15. 1:45Focus on the sound of a kettle whistling, a soft, comforting noise.
16. 2:00Inhale, and let that sound guide you deeper into relaxation.
17. 2:16With each exhale, imagine a wave of calm washing over you.
18. 2:33Listen to the quiet hum of the world around you.
19. 2:51Feel the weight of your body supported by the chair or floor.
20. 3:10Inhale, and let your breath be your anchor.
21. 3:30As you exhale, let go of any thoughts that surface.
22. 3:51Picture a dog sleeping peacefully beside you, sighing softly.
23. 4:13Inhale, and let that sigh be a reminder to rest.
24. 4:36With each breath, you are becoming more at ease.

Meditation is a practice, not a treatment. If you are dealing with ongoing distress, please also reach out to a professional.