15 Minutes To Calm | Present Moment Mindfulness

Come back to your body. Come back to your breath. Then choose a word to carry with you.
This practice is a simple mindfulness reset inspired by the kind of grounding meditation I often include at the beginning or end of a yoga class.
You’ll be guided through some body and breath awareness before choosing a sankalpa — a word or intention for your day. It could be joy, courage, confidence, patience, or anything you feel you need right now.
There’s no need to force anything or have the perfect word. Just notice what comes up and let it be a small reminder when you move back into your day.
The meditation is accompanied by a soft ambient soundscape with natural water sounds.
Disclaimer:
This meditation is provided for general wellbeing, relaxation and mindfulness practice. It is not a substitute for medical, psychological or therapeutic advice or treatment. Please practise in a safe environment and stop the practice if you experience discomfort or distress. Please do not operate machinery.

Transcript

Hi and welcome back. To another. Moment. And put a smile on your mind. I invite you. To arise. In your moment. However you're feeling. And wherever you are. It may feel comfortable. For you to sit. On the floor. Or in a chair. Or if it calls to you. You're welcome to lay down fully. He may want to wriggle your toes. Or wake where your thing is. For your next breath. I invite you to take a full inhale through your tummy, Your chest and your throat. With your exhale through your mouth. A wide open jaw. Just breathe. Easing into. Your moment. With your city. Orlando. Your hands. Can rest comfortably. Over your tummy. Or in your lap. If you're feeling cold. For a bit more focus with them. You can bring your palms facing down. Onto your thighs and tummy. Or if you're looking to cultivate a bit more energy. Your palms can rest facing upwards towards the sky. You. The heaviness. And grounding. Of the lower half of your body. Resting. On the surface. See with your next inhale if you can expand that tummy again. As big as you can. And another exhale fully through your mouth. That's great. Let's do that again. So inhale through your tummy. See if that air can expand up into your chest. And exhale down. Feeling that grounding. Through your body set. Into the floor. Your mind may still be. Wondering. About what is to come in your day. Or anything there. Is weighing on your shoulders. And that's completely fine. Imagine with your next inhale that any thoughts are weighing on your mind and shoulders. Of lifting. For you. And higher. Until then. . . That can pull lightly off your shoulders in life. When you're ready to exit. See if you can feel any. Release. And air. Wash through. The back of your body. Feel that calm. And healing. Lengthen the back of your spine. With your next inhale. See if you can. And lengthen. The back of your head and your neck. Even taller. Keeping your shoulders relaxed. Your tummy so. And exhaling. I love her. She's bright. See if you can feel. The air. Or shiver. Your body. From side to side. And know with each breath that you're taking. It's a reminder. This is your moment, Your life. And your invitation. To live your best self. And ultimately, You. You need to be happy with your life at the end of the day. You are allowed. To be. Who you want to be. Where you want to be. There is no right answer. Besides the one. That makes you happy. Try now. Just think of one word. The yet a feeling. And experience. That you would want to cultivate. Into your day's experience. It can be something simple like joy. Or something with stronger intentions. Life courage. When you feel a word that is right for you. I invite you to take. Five full breaths. Thinking of this word on your inhale. And with your exhale, Feel that expansion grow. Over the front of your body. And ease. Through the back of your body. Completing. Your fifth full round. Keeping your face relaxed. Your shoulders down and back. You may want to start wiggling your toes. Your hands. An inner way of showing kindness to yourself. With your next inhale. Rise your chin up to the sky. Staying here for a moment with your exhale, Opening the front of your throat. Taking another full inhale here. And to complete the practice, Guide your chin down back into centre. And further down into your chest. You may feel Go away. Along the crown of your head. The back of your neck. Along your upper back. And connecting further. Grounding into the self. When it feels right for you. You can release your chin back into neutral. And open your eyes.