FREE Guided Meditation: Become Calm and Centered

One of my favorite ways to become calm and centered is with breathing meditations.  This one takes only four minutes. That’s all the time you need to feel more calm and centered. The guided meditation in this blog is free and available to you whenever you need it. Quick, easy, and free! Your well-being worth four minutes of your time.

What is guided meditation?

Calm and Centered Breathing, included in this blog, is a guided breathing meditation. The simplest and quickest form of guided meditation is guided breathing meditation, also referred to as deep breathing, breathwork, abdominal breathing, and relaxation breathing. Paying attention to your breath promotes relaxation.  In this instance, I act as your guide as I read the guided meditation to you. That way you can let go and relax a bit more deeply.


In this blog you have two choices. You can listen to the embedded audio file, or read the text. To enhance your experience, try to find a time and place you won’t be interrupted for four minutes. Sit, stand, or lie down – it’s up to you. If you decide to sit or lie down, to avoid getting light headed at the completion of the meditation, get up slowly.  Do not use this meditation while driving or performing any other activity that requires your full attention.  You will receive many benefits from guided meditation, often including deep relaxation.


Guided breathing meditations can be helpful when you feel distracted, unfocused, uncertain, tired, or disorganized.  In times of chaos they can help you to feel more relaxed, calm, and centered. For more specific benefits and health research, read Guided Meditation for Adults and their Caregivers.


Guided meditation is generally safe for most people. If you take medication or remedies particularly for diabetes, thyroid disorders, hypertension, anxiety, and sleep, and especially if you have a history of post-traumatic stress disorder or a seizure disorder, consult your physician before doing guided meditation. For more information, read the Calm & Centered blog titled Guided Meditation, Gentle Relaxation.

Calm and Centered Breathing

In this lightly guided breathing meditation, breathe in whatever way is best for you.  When I suggest breathing in deeply, I invite you to do so in your own unique way. I get awfully tired of meditation teachers who tell me how to breathe, then tell me that their way to breathe is the best way. We are each unique, and every moment is different. Some of us have health problems that constrain our breathing. When my respiratory issues act up, I can’t breathe as deeply as I like. I invite you to follow along with the meditation, breathing in a way that is comfortable for you.

Listen to Calm and Centered Breathing
Calm and Centered Breathing  ©The Lyman Center and Gale Lyman, 2017

If you’d rather read the text of Calm and Centered Breathing, click here to download your free copy.

Available when you need to relax

You can use this Calm and Centered Breathing guided meditation as often as you like. Listen to the audio or read the text from your smart phone or computer, via my website or via the Calm and Centered blog.  Try guided meditation in the morning and the evening, when you wake or before going to bed.   A good time to center yourself with guided meditation is before/during/after stressful or unpleasant responsibilities. See what works for you, and share your experience with us in the comment section.

In peace,


Photo by Tirachard Kumtanom on

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