Mini-Meditation for Balance & Peace



There will be times when it seems as if the whole world is imploding inside you.  

When you are literally brought to your knees because the weight of everything you are negotiating feels completely overwhelming.  


At these times, it’s best to just breathe.  


With each exhalation, let go.  


Feel your body relax.


Pay attention to any calmness you may feel.  Perhaps it’s the softening around your eyes, your jaw, or the center of your tongue. Just notice, and let go.


Allow the breath to fill your body completely.


Imagine your breath coming in from the soles of your feet, moving all the way to the crown of your head, and leaving your body from the crown of your head all the way down to the soles of your feet.


Focus on gradually lengthening the breath, while keeping your inhales and exhales equal.


With each inhalation, draw the breath into any part of your body that feels tense or painful.  


Infuse that space with fresh oxygen, cleansing, nourishing, and soothing your body with loving awareness.


This is the attention you crave. Your own sweet self gently tending your body, mind, and spirit.  Bringing back balance, wholeness, peace.







Copyright Nicole S. Urdang

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Nicole Urdang

Nicole S. Urdang, M.S., NCC, DHM is a Holistic Psychotherapist in Buffalo, NY. She holds a New York state license in mental health counseling and a doctorate in homeopathic medicine from the British Institute of Homeopathy.