2 Minute Guided Meditation

Written by Emma Nagle, LCSW | March 23, 2026

Take a moment to get comfortable in your seat… Plant your feet on the ground if you’d like. Feel the ground against your feet. Relax your shoulders. Turn your focus inward. Start to notice the sensations in your body. Let’s begin with your breath. Take a deep breath in through your nose. Fill your stomach with air and exhale through your mouth. Continue to focus on your breath. If your mind has wandered, gently bring yourself back into your body. Allow each breath to ground you in the present moment. Deep breath in… and out. Now let’s start to bring your awareness back to the outside world. With your eyes still closed, notice the sounds in the environment around you. Bring your grounded body into the present environment and into the remainder of your day. Gently open your eyes when you feel ready to do so. 

Take a moment to get comfortable in your seat… Plant your feet on the ground if you’d like. Feel the ground against your feet. Relax your shoulders. Turn your focus inward. Start to notice the sensations in your body. Let’s begin with your breath. Take a deep breath in through your nose. Fill your stomach with air and exhale through your mouth. Continue to focus on your breath. If your mind has wandered, gently bring yourself back into your body. Allow each breath to ground you in the present moment. Deep breath in… and out. Now let’s start to bring your awareness back to the outside world. With your eyes still closed, notice the sounds in the environment around you. Bring your grounded body into the present environment and into the remainder of your day. Gently open your eyes when you feel ready to do so. 

Download free Meditation Script here.