Calming Breathing Techniques

4-7-8 Calm Breathing Exercise

One Minute Calming Meditation

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This technique is what started me on my meditation journey. My counselor gave me the homework of trying this exact exercise. 

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Step 1: Breathe deeply into your stomach. And again. 

Step 2: Imagine calm as a color. What color would it be?

Step 3: Imagine your stress or overwhelming, as a color. What color is that?

Step 4: Set a timer for one minute. 

Step 5: Now simply BREATHE IN the COLOR you imagined for CALM, and BREATHE OUT the COLOR that represents your stress and OVERWHELM. 

Step 6: Repeat this. taking deep, super-slow breaths for one whole minute. 

Step 7: When the timer goes off, slowly open your eyes and return to your day. 

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10-Minute Guided Meditation for Beginners

YouTube is filled with many videos like this, here is one I have had success with.