Breathe into Balance: A Heart-Centred Meditation

September 10, 2026

Between work, family life, plans, and constant distractions, it can be easy to move through the day without taking a moment to check in with yourself.

Our guided practice, Breathe into Balance: A Heart-Centred Meditation, invites you to slow down and bring your attention to your breathing. It combines a simple hand position with an imagined path of breath between the heart and forehead.

You can practise it at your desk, between daily tasks, before an important meeting, or whenever you would like to pause and return to the present moment.

Prepare for the meditation

Find a comfortable seated position. Allow your shoulders, arms, and facial muscles to relax.

With your right hand, form the two-finger position demonstrated in the video. Keep your right elbow relaxed beside your body.

Make the same position with your left hand and bring it gently to the centre of your chest.

Close your eyes. If you are familiar and comfortable with this type of meditation, you can direct your attention towards the tip of your nose. If that creates any tension around your eyes, simply keep them softly closed.

Take a natural breath in and out before beginning.

Follow the path of your breath

As you inhale, imagine your breath beginning at the centre of your chest. Follow it upwards towards your nose and then to your forehead.

As you slowly exhale, imagine the breath travelling back from your forehead, past your nose and throat, and returning to the centre of your chest.

Continue following this path:

Inhale from the heart, towards the nose and forehead.

Exhale from the forehead, past the nose and throat, and back towards the heart.

Let the movement of your breath become the focus of your attention. Notice your posture, your surroundings, and how your body feels without trying to change or judge anything.

Keep your breathing slow but comfortable. There is no need to take the deepest possible breath or hold your breath for longer than feels natural.

Complete the practice

For the final breath, inhale a little more deeply if that feels comfortable. Pause briefly and notice yourself, your body, and the space around you.

Then exhale slowly and allow your hands to relax.

Take a moment before returning to your day. There is no particular feeling you need to achieve. Simply notice whether anything feels different after giving yourself this brief pause.

Pair your practice with Voice of Joy

Make this mindful moment part of a comforting tea ritual with Voice of Joy by Shoti Maa, part of the Shoti Maa Triple Power Tea Line.

This organic herbal and spice infusion combines thyme, fennel, and liquorice. Earthy and gently spicy notes are rounded off by a touch of natural sweetness, making it a warming companion for a quiet pause.

Pour 300 ml of freshly boiled water over one tea bag and allow it to steep for 5 to 6 minutes. While your tea is brewing, put your phone aside, settle into a comfortable position, and prepare for the meditation.

Enjoy Voice of Joy before or after the practice, letting the simple rhythm of brewing, breathing, and sipping become a small ritual of awareness.

A gentle breath. A quiet moment. A warming cup. A little time to reconnect.

This meditation is intended as a general mindfulness practice and is not a substitute for medical or mental health advice. Keep your breathing comfortable and stop if you feel dizzy or unwell.