Guided Meditation
A Gentle Guided Meditation for Breath Awareness and Grounding
Sometimes the most helpful thing we can do in a busy day is stop for a few minutes and settle into our breath in the present moment. This short guided meditation from Minnesota Clinic for Health and Wellness is a gentle way to do that, even if you have never meditated before.
Listen below – and if you’d like to know a bit about it before giving it a try, feel free to read our description of what the practice involves, what research says about breath-focused practices, and a few tips for getting started. Come back to it whenever you need to slow down and find a little moment of stillness.
Describing the Meditation
When you listen to this practice, you’ll experience a simple introduction to breath awareness and grounding. “Breath awareness” just describes the soothing practice of paying attention to your breathing exactly as it is, without trying to change it. “Grounding” simply means noticing the sensations of support that come from the surface you’re resting on, which helps bring a sense of settled-ness in your body.
While it is made for people who are just starting out, it also works great as a quick reset even if you are an experienced meditator.
What to Expect
The meditation is short and guided, so all you need to do is listen and follow along. It unfolds like this:
- Getting comfortable. You find a position that works for you. You can sit in a chair, sit on the floor, or lie down. Your eyes can be closed, or slightly open if that feels better.
- Noticing your body. You notice the contact between your body and the surface supporting you, and feel the weight of your body resting.
- Following the breath. You bring your attention to your breath without changing it. If your mind wanders (as our minds tend to do), you simply note where it went and gently bring it back.
- Cycling through a few rounds of breathing. You follow your breath with a simple, guided count, then keep going on your own.
- Wrapping up with a few closing breaths, and then inviting some gentle movement to your body – bringing your awareness back to the room.
At the end, taking a brief moment to check in with your body and mind, noticing how you feel. And to do this practice, you don’t need any special equipment, past experience meditating, or any particular beliefs.
How This Kind of Practice May Help
Research on meditation and breathing practices is still underway, and not everyone has the same experience when they engage in these sorts of mindful breath meditations. Here are some things that research seems to be suggesting so far.
It works with the body's relaxation response
Everyday worries (money, traffic, parenting, or work) and the hectic pace of modern life can keep the body’s stress response switched on. Harvard Health Publishing explains that breath focus is a common feature of several techniques that can activate the relaxation response in our nervous system, a state of deep rest that quiets and counterbalances our body’s physical stress response.
It may support calm
A 2018 systematic review of slow breathing techniques found effects on the nervous system and on psychological state in healthy adults. Breath awareness is a little different from paced breathing, but both put the focus on the breath, and researchers are uncovering ways in which these practices can activate neurochemical and hormonal shifts to support a calmer inner experience.
Mindfulness may help with anxiety, low mood, and sleep
The National Center for Complementary and Integrative Health notes that mindfulness-based breath practices may be helpful for anxiety and depression, and may help with insomnia and sleep quality. As with most areas of scientific exploration, studies don’t always demonstrate the exact same results and conclusions – and most experts see mindfulness meditation as one helpful tool among others, not a cure-all.
It builds a skill you can use anywhere
Every time your mind wanders and you gently bring it back, you are practicing the same skill you use when you pause before reacting. It’s almost like strengthening a muscle – the more you practice the skill of “unhooking” from unhelpful trains of thought and coming back to the “okay-ness” of the present moment, the better able you’ll be to do this in moments of stress.
Tips for Getting Started
- Pick a quiet spot and silence your phone.
- Do not try to breathe in a special way at first. Just notice what your breath is already doing – without judging it as “good” or “bad.”
- A wandering mind is part of the practice. It does not mean you are doing it wrong. Think of it like training a little puppy that keeps wanting to wander off when you want it to sit.
- You might find it to be helpful to pick a “go-to” time to practice, such as before bed or between meetings, and notice what changes. This can help establish a rhythm.
- Consider pairing it with journaling. After the practice, you might find it helpful to jot a few notes about what you observed and discovered. Our Reflection Guides on peace, kindness, and gratitude and on clutter, light, and rest both include this meditation as a bonus practice.
A Note on Comfort and Care
Meditation and mindfulness practices usually carry few risks, but the NCCIH notes that occasionally, some folks can have unpleasant, paradoxical experiences with them. If anything shows up in your body, mind, or emotions that feels really uncomfortable or harmful, please trust your experience. You can open your eyes, breathe in a way that feels comfortable, or stop at any time.
Meditations like these can be a helpful tool to support your wellbeing and healing, but they are not a replacement for professional mental health care. If stress, anxiety, or low mood is getting in the way of daily life, or if quiet moments tend to stir up difficult memories, a therapist can help you find an approach that feels safe and works for you.
Take the Next Step
If you would like support with stress, anxiety, sleep, or building a calming routine, our team is here to help. Schedule an appointment with Minnesota Clinic for Health and Wellness or call our care team at 612-706-9630.
Your health is interconnected. Let's support the whole you.
This article is for general information and is not a substitute for professional care. If you are in crisis, call or text 988. In an emergency, call 911.
