02:53

21 Breaths

by Amanda Wayman

Rated
4.5
Type
guided
Activity
Meditation
Suitable for
Beginners
Plays
12

Join me in a very brief mindfulness practice of 21 breaths, exploring the first pillar of mindfulness. This foundation will help create space for pause in a short time, anytime of day. This practice is the first part of the stress reduction, mindfulness series at Studio Halara.

MindfulnessBreathingStress ReductionShort PracticeGroundingShort Mindfulness PracticeBreath AwarenessBreath CountingGrounding Technique

Transcript

Hey everyone,

Thanks for joining me.

We're just going to take a quick minute today,

As I promised we can do a little bit of mindfulness in less than five minutes.

So,

If you are able,

Go ahead,

Plant your feet.

Close your eyes if that feels okay,

And just start to notice the breath.

No need to change it.

Just notice it.

Notice if you're breathing in through your nose,

How it feels coming in through the nostrils.

Maybe you notice your breath mostly in your chest.

Or maybe you notice it in your belly.

See if you might be able to count your breath to 21.

Or maybe it works better to do three rounds of seven.

And if you'd like as you finish this little practice and start to deepen the breath.

If you breathe in through the nose.

Inside,

All the way out.

And thank you so much for joining.

And we will see you next time.

Meet your Teacher

Amanda WaymanCraig, CO 81625, USA

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© 2026 Amanda Wayman. All rights reserved. All copyright in this work remains with the original creator. No part of this material may be reproduced, distributed, or transmitted in any form or by any means, without the prior written permission of the copyright owner.

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