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Short meditation to find a sense of calm

Updated: Jan 22, 2023

A lovely short meditation that can be done any time, anywhere.

Feel free to have your eyes open, or closed, whatever you’re more comfortable with.

A few little focus points might help, simply noticing the temperature of the air as you inhale and exhale, the rising and falling of your belly, or the air flowing through your nose.



  • Take 3 long and deep breaths in through the nose, exhaling each time slowly through the mouth

  • Take 3 deep and slow box breaths, Inhaling for 4 seconds, holding for 4 seconds, exhaling for 4 seconds, and holding for 4 seconds.

  • Return to breathing normally, but while counting each whole breath from 1-10. Inhale (1) Exhale (1) - Inhale (2) Exhale (2) and so on until ten, and then back from 10-1. Try and focus on the space and silence in between each breath. If you lose focus and forget what count you were on, simply start again from 1, without passing judgement on yourself, and merely acknowledge what the thought was, as just that, a passing thought. Repeat 3 times.

  • Repeat in your head any positive affirmation you like 10 times, be it something like: I am joyful, I am enough, i am loved, I am calm and relaxed, I am happy.

  • Find 3 things you are grateful for, and mentally tell yourself them or say them out loud.

  • To finish off, take a moment to tune into your surroundings and any feeling throughout your body and really take them in. Start to listen closely to any sounds, the temperature of the room, the feeling of the ground or the seat beneath you, Take a couple of deep breaths, and continue on with your day.

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