THE FOURTH STATE16 Minute Nervous System Reset Meditation: 4-4-6 Breath & Golden Glow
A 16-minute guided meditation to soften stress and finish grounded and glowing. You settle through your seat and feet, release tension from forehead to pelvic floor, slow down with a 4-4-6 breath, then picture a golden glow, your own magnetic energy, and carry it into the rest of your day. Made for high-achieving women, creatives and anyone running on empty.
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Inside this practice
- Grounding through your seat and feet.
- Progressive softening from forehead to jaw, shoulders, belly and pelvic floor.
- A 4-4-6 breath: in for four, hold for four, out for six.
- A red rose visualization, then a golden orb of inner glow, your own magnetic energy.
- Affirmations: safe, loved, belong, worthy.
- A look ahead at the rest of your day, and closing 4-4-6 breaths with gratitude.
Getting the most from it
- Lie down or sit with your back supported. Plan for the full 16 minutes without interruption.
- Use it in the evening to unwind, or in the morning to set the tone for the day.
- Keep the exhale longer than the inhale and stop the count if it feels forced.
- Afterwards, sit for a minute before you check messages.
How the practice begins
Opening transcript
0:05 Let's begin by closing our eyes and finding a comfortable seated position somewhere where you can have your back erect. And take a deep breath in slowly exhaling. I invite you to check in with the rest of your posture. Get comfortable, present in a potent, powerful position with your back erect, your palms on your knees, with your hands facing up. And feel your energy weighted into the floor beneath you.
1:05 Connecting specifically with the bottom of your feet, grounding into the earth, connecting with the bottom of your hipbones, your pelvic floor, grounding down into your seat. Taking a few deep breaths here.
This is the opening of the practice, from YouTube captions. For the complete transcript, open the video on YouTube and choose Show transcript under the description. Open on YouTube
Frequently asked questions
How long is this meditation?
16 minutes 16 seconds.
What is a 4-4-6 breath?
Inhale for four, hold for four, exhale for six. The longer exhale is the cue to let your body slow down.
Is this a replacement for therapy or medical care?
No. It is a guided relaxation practice for personal development, not treatment.
Where do the affirmations come from?
They appear in the practice itself: you remind yourself that you are safe, loved, that you belong and that you are worthy.
Is there a shorter version?
Yes. The 5 Breath Grounding Meditation takes 6 minutes, and the 3 Minute Breathing Reset takes under 4.
Practice a little each day.
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