04:25

The 4 Minute Sound Bath: A Midday Reset

by Christine Demers

Rated
4.5
Type
guided
Activity
Meditation
Suitable for
Everyone
Plays
47

The 4 Minute Sound Bath can be a wonderful midday reset. Its steady tones calms the nervous system, slows the breath and helps the brain to shift from stress driven patterns to a state of greater ease and clarity. Even a few minutes of listening interrupts the stress cycle and restores focus, making the afternoon feel lighter and more intentional. This simple pause invites the body into rest just enough to return with more presence.

Sound BathCalmBreathBody ScanFocusStress ReliefRelaxationBreath Awareness

Transcript

Today's sound bath meditation is all about inviting a greater sense of calm into your body and mind.

If your headphones are nearby,

You may want to use them to enhance the experience of the sound bath.

And if you're ready,

Find a comfortable position.

You may be seated or lying down.

Make any adjustments that feel right for you.

And when you're ready,

Soften your gaze or close your eyes.

Notice the sounds in the room.

Notice the temperature of the air onto your skin.

And then gently bring your attention to your breath.

Notice its rhythm.

And then gently inhale through the nose.

Fill your belly with air.

And then slowly exhale.

Inhale.

Inhale.

Inhale.

Continue at your own rhythm as you allow the sounds of the singing bowls to wash over you.

Gently come back to the sound of your breath,

The sounds in the room.

Make any movements that feel right for you.

And then gently open your eyes.

I hope this short sound bath has left you feeling a little more relaxed and a little more calm.

I look forward to the next time we practice together.

Meet your Teacher

Christine DemersOttawa, ON, Canada

More from Christine Demers

Related Meditations

Related Teachers

© 2026 Christine Demers. 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.

How can we help?

Sleep better
Reduce stress or anxiety
Meditation
Spirituality
Something else