Do this short breathe and reset meditation at any point in your day to ground yourself into the present moment. Our breath is a powerful, calming tool to help us relax and begin the day afresh.

If you like this meditation, order a personalised guided meditation for yourself or a loved one. Also find more of my meditation recordings on the Insight Timer app.

Play the Breathe and Reset Meditation on the audio player below 👇🏽 (or on any podcast app that you like). If you prefer reading, then scroll down for the edited transcript. Enjoy! 🙂

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Transcript: Meditation to Breathe and Reset into the Present Moment

(gently edited for a better reading experience)

Hi, welcome to a meditation episode of The Feel Good Factor. I’m Susmitha Veganosaurus, and I’m so glad you could join me here today.

This is a simple breathing meditation to reset yourself at any point in the day and bring yourself to the present moment.

Find a comfortable place

Sit down, relax, and close your eyes. Keep your palms on your laps, facing upwards. Let your back be straight, but also relaxed. Relax your shoulders. Scan yourself from your head to your toes and relax any area that is tight. Let it go. Relax completely.

Take a deep breath in to the count of three

One-two-three, hold, one-two-three, and exhale, one-two-three. One more time, breathe in slowly and deeply. One-two-three, hold it at the top, one-two-three, and exhale slowly, one-two-three.

And one last time, count on your own, and do this at your own pace. Breathe in slowly and deeply, hold, and exhale slowly and completely.

Now allow your breathing to become normal

Let it go in and out at its own pace. Observe the breath as it goes in through your nostrils, down your throat, feel it filling your lungs. And as you breathe out, feel the warmth as it comes out. Your nostrils are cool as the breath is going in, and warm as your breath is coming out. Just focus on this.

Now bring your attention to your stomach and observe as it moves with your breath, in and out, in and out.

You don’t have to control it, just observe

Gently move your attention to your chest area, and watch the movement of your chest along with your breath. Up and down, up and down, just observe.

Now allow your attention to move up towards your shoulders, and notice the subtle movements in your shoulders as you breathe. Keep your focus on this movement in your shoulders. It’s gentle and completely relaxing.

You can stay here with this feeling, with the stillness inside you, as long as you like

And whenever you’re ready, take a deep breath in, breathe out. Gently open your eyes and more about through your day. Thank you.

Thank you so much for meditating with me today. If you’d like, you can order a Customised Meditation Recording from me. It’s a great gift for yourself or somebody you love.

All right, talk to you again next week. Take care, bye.

I use Otter for all my transcriptions, and it’s awesome! Try it out.