This short breathing meditation can be done any where and at any time of the day and is suitable for all ages from 1 to 99 (for children you can take them into the garden and get them to do the breathing and actions of smelling a flower)

I suggest you read through first  then find a spot where you are comfy. Don’t rush, and continue for as long as you feel the need. Some sessions may be longer than others. No length of time is right or wrong, what ever is best for ourselves in that moment.

Closing our eyes, then taking 4 deep breaths in through the nose and out through the mouth. Then return to our normal breathing.
As we scan our body slowly we will let go of any tension as we breathe out. Pausing before we continue to the next part of our body. Relaxing our muscles as we go

  • Starting off at the scalp
  • relaxing the forehead, the cheeks and jaw
  • relaxing neck and shoulders
  • arms all the way down to our fingers
  • relaxing our back muscles
  • our hips and thighs
  • and our legs all the way to our toes.


  • Visualize ourselves in a garden of flowers.  They may be all the same or they may be different types and a variety of colours
  •  We are going to  smell  a flower
  • As we bring the flower closer we start to breathe in, feeling our belly and chest rise and expand
  • As we breathe out we feel our belly and chest fall
  • As we move around the garden smelling the flowers, we are aware of the rise and fall of our belly and chest as we breathe in and out as we smell each flower.  Allowing our bodies to relax more and more with each breath out.

    Breathing in, breathing out
    Breathing in, breathing out                                                                                                                                                        Breathing in, breathing out
    Breathing in, breathing out                                                                                                                                                                Gently and slowly

    When we feel grounded and relaxed and ready to bring our awareness back to our day, start by gently wriggling our fingers and toes. Become aware of the chair we are sitting in, become aware of the sounds around us and again wriggle our fingers and toes. Then when ready, gently open our eyes. Take a moment, then have a drink of water.

    Continue for as long as you feel necessary and do as often as you feel needed.

    Enjoy the rest of your day xx