Thirty-Seconds Meditation

This thirty-seconds meditation has two components: a breathing part and a thinking part. The basis is using your deep breath as a container for a specific thought.

First, you practice deep breathing until you can produce a breath that lasts about five seconds on the inhale and slightly longer on the exhale. Learning to do this will take you only a few minutes.

Then you insert a thought into the breath, silently thinking half the thought on the inhale and half the thought on the exhale. You repeat this cycle for about thirty seconds.

This simple method helps you to feel more grounded, centered, and calm.

When you consciously decide to breathe more slowly the parasympathetic nervous system becomes dominant. Your heart rate drops, your blood pressure lowers as the blood vessels relax, and your body is put into a state of calm and healing.

Examples for Incantations

  • (I expect) (nothing)
  • (I embrace) (this moment)
  • (I am free) (of the past)
  • (I accept myself) (completely)
  • (Relax, Dear) (It’s good enough)


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