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Escape with a meditation walkthrough

1. Get Comfortable
• Sit or lie down comfortably
• Keep your spine relaxed but straight
• Close your eyes gently

2. Breathe Through Your Nose
• Inhale slowly through your nose
• Feel your belly expand (not your chest)

3. Slow, Steady Rhythm

Use this count:
• Inhale for 4 seconds
• Pause for 1 second
• Exhale slowly through the nose or mouth for 6 seconds

👉 The longer exhale helps calm the nervous system.

4. Focus Your Attention
• Focus only on your breath
• If your mind wanders, gently bring it back to breathing
• No judgment—this is normal

5. Continue for 5–10 Minutes
• Repeat the cycle calmly
• You can extend to 15–20 minutes with practice