Calm Ease Meditation

This Calm Ease Meditation, originally from Thich Nhat Hanh, is one of my favorites. It is a mantra meditation that can be practiced sitting, laying down, walking, or even while folding laundry or doing the dishes. Join me for twenty minutes to calm mental chatter, ease anxiety, focus your mind, or prepare you for deep relaxation or sleep. Enjoy!

Transcript

Hi and welcome to this calm ease meditation.

I'm Maria and I'll be your guide through this meditation.

We'll start by finding a comfortable position.

This meditation can be done sitting,

Laying down,

Walking,

Stretching,

Even while doing the dishes or folding laundry.

Calm ease meditation can have many benefits,

Including reducing stress and anxiety,

Improving focus or concentration,

Enhancing our emotional regulation,

Supporting us in deep sleep,

Or just boosting our overall well being.

So when you're ready to begin to notice your breath.

Notice if it's shallow or deep.

Notice your mind.

Notice if it's full or clear.

If your mind feels full.

Focus on breathing into your belly.

You'll hear the sound of the bell,

Three times,

And I'll guide you with our first mantra that will hold.

There will be four different lines or mantras that we will practice as we meditate.

Breathing in.

I know I am breathing in.

Breathing out.

I know I am breathing out.

In,

Out.

Just repeating those words silently as you breathe in and out.

Breathing in,

I calm my body and my mind.

Breathing out,

I ease everything.

Calm,

Ease.

Breathing in,

I smile.

Breathing out,

I release all my worries and anxieties.

Smile,

Release.

Breathing in,

I establish myself in the present moment.

Breathing out,

I realize that this is a wonderful moment.

At this moment,

All is well.

Present moment,

Wonderful moment.

And begin to notice how that went for you.

Anything that came up that you might want to jot down or journal about.

If that's nothing that's perfectly fine too.

Thank you so much for meditating with me.

Send yourself some love and gratitude for taking this time for yourself.

Until next time,

My friend,

Take such good care.