Coming Back To Calm

When anxiety shows up in your body, this practice meets you there. Using breath awareness and a gentle river visualization, this guided meditation helps you release tension, soften the nervous system, and return to a felt sense of safety and ease. Ideal for anxiety relief, stress reduction, and nervous system regulation.

Transcript

Welcome to today's practice. My name is Kavita and I will be guiding you through your practice today. Please come to a comfortable position, Either seated or lying down. If you're seated. Allow your spine to gently lengthen. Let your shoulders drop away from your ears. If you are lying down, Let your arms fall softly by your sides. I invite you to lower your gaze or gently close your eyes. And just notice. Notice where you are right now and notice what you're feeling without judgment. If there is anxiety, That's okay. Can you allow yourself to simply be here for a moment with whatever's here? Let's start with the breath. Can you allow yourself to take one slow breath in through your nose and exhale softly through your mouth? One breath at a time. Breathe in. And out. Breathe in slowly. And release. With every exhale, Can you allow your body to become a little heavier? A little more at ease. Breathe in. . . And soften. Now bring awareness to your body. Start at your feet. Notice them. Notice the ground beneath you. Move your awareness slowly up through your legs. Your hips. Your lower back. If you notice any tension, Can you allow yourself to breathe into it? Breathe into any tension. And soften. Move your awareness up through your belly. Your chest. Your shoulders. Anxiety is often held in the chest and shoulders. Can you allow your shoulders to fall just a little? Can you allow your chest to open just slightly? Now I invite you to imagine yourself standing beside a quiet river. The water moves slowly and steadily without effort. The air around you is cool and clean. The ground beneath your feet is soft. Watch the river for a moment. Notice how it moves, Carrying whatever comes its way, Gently and without holding on. Now imagine that everything you're carrying every worried thought. Every tight feeling is like a leaf on the surface of that water. Can you allow yourself to simply watch as the rower carries each leaf forward and out of sight? Breathe in slowly. And as you exhale, Watch another leaf float away. The river moves without struggle. You are the stillness beside the water. Take a slow breath in. And release. Notice your feet on the ground. Supported. Take one final slow breath in. And exhale completely. When you're ready, Gently open your eyes or raise your gaze. Carry this stillness with you into the rest of your day.