Breathing – Guided Meditations

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[Meditation 2-MINUTE GUIDED BREATHING,] 2-Minute Breathing Meditation. Welcome to this two-minute breathing meditation. I’m Julia Mayer, coauthor of AARP “Meditations for Caregivers.” This is a good practice to use when you have just a few minutes in your day and want to feel more focused, centered and relaxed. Start by sitting down in a comfortable, quiet place. Close your eyes and relax your body. Take a deep breath in through your nose, feeling your body expand down to your stomach area. Now slowly release the breath, noticing how your body relaxes as you let go. Take another breath in slowly and deeply, feeling the air expanding your body. Now slowly release the breath through your mouth, feeling it leave your body as you relax further. Breathe in through your nose, focusing on the air entering your body, and then breathe out slowly through your mouth as your body relaxes further. Breathe in again through your nose, feeling the air passing into you, and then breathe out through your mouth, focusing on the sensation of the breathing, clearing all else from your mind. If your mind begins to wander as you practice your breathing, that’s perfectly normal. Just gently return your focus to the breathing. Breathe in deeply through your nose and then exhale slowly and deeply through your mouth. Once again, breathe in deeply and then out again as your body relaxes further. Breathe in slowly and deeply, and out slowly as your body relaxes. When you are ready, take a big breath in and a long, slow breath out. Wiggle your fingers and toes, and then slowly open your eyes. You have now completed this two-minute breathing exercise to help you feel more focused, centered and relaxed. This meditation can be used any time you need a quick, refreshing break. You may also want to try our different or longer meditations and see our book, “Meditations for Caregivers,” at


One Response

  1. Bonnie Blue

    October 1, 2016 9:57 pm

    This is the first time and first AARP service that I have done. Relaxation exercises are exactly what I need as I am an author and lecturer and usually tense. Thanks so much! I will visit up again!


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