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  • teresamckee

Guided Meditation: 4-7-8 Breathing Relaxation

Updated: Jun 27, 2022

We spend 8 minutes focusing on our breath and utilizing counting to help keep our mind from wandering as we learn to relax and stay in the present moment.

The best method for increasing our mindfulness is meditation, so I invite you now to join me as we learn to bring our attention and focus on this present moment. Let’s prepare for our session. Sit comfortably straight, not rigid, to allow air to flow freely through your body. If you are sitting in a chair, move forward so that you are not relying on the back of the chair for support. If you sit on the floor, use a cushion or folded blanket so that your knees are slightly lower than your hips.

I suggest you breathe in through the nose and out through the mouth, but if you can’t, it’s fine. Just breathe in whatever way is most comfortable for you. As you begin to relax, note that you may experience bodily sensations while meditating. Salivation. Grumbling stomach. It’s just your prefrontal cortex waking up so it’s not a problem. If during meditation you experience too much discomfort, physically or emotionally, simply stop and take a couple of deep breaths. Perhaps drink a little water. You can return to the meditation if you like or you can simply stop and try again later.

Give yourself permission to take this break away from your tasks and responsibilities. Close your eyes or soften your gaze and look at the floor in front of you. We’re now ready to meditate together.


This meditation is best practiced by listening, rather than reading.

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