8 Minutes To Calm, Clarity And Confidence

Anxiety is a normal human emotion, but when it becomes overwhelming or chronic, it can interfere with daily life. This short, but gentle meditation will help to calm the mind and body so you can let go of the heaviness that weighs you down.

Transcript

To begin physically still wherever you are either lying or sitting or standing.

Choose a posture where you'll be as comfortable as possible and lightly close your eyes,

Bring your awareness to whatever is going on for you right now.

Keep the weight of your body up to gravity,

Allow you to sink into the points of contact between your body,

The floor or the chair,

The bed beneath you.

What sensations are you feeling right now?

If you notice any tension or resistance towards painful or upsetting or unpleasant sensations,

Gently turn towards them,

Accept them as best as you can,

Soften into gravity,

Notice any thoughts as they arise and pass through the mind,

Observe them as if they were clouds in the sky,

Notice any feelings and emotions as they arise,

You let these come and go.

Include everything within your awareness with a kind perspective,

Allow your awareness to gather around the experience of the breath deep in the body,

Drop your awareness inside the breath,

Feel the different sensations in the front,

Back and sides of the torso,

Feel your awareness within the flow movement of the breath,

Use the breath to anchor your awareness in the present moment,

Breathing in the body,

Noticing each inhale to exhale again,

Again,

The time you notice your mind has wandered,

Gently guide the mind back to the breath deep in the body,

Gently expand your awareness through the whole body,

Feel the weight and shape of the body as it sits,

Stands or lies.

If you've got pain or discomfort,

Make sure your awareness stays open,

Cultivate acceptance or acknowledgement for all of your experience,

Friend it,

Use the breath to anchor your awareness in the present moment,

Breathing in the body,

Noticing each inhale and exhale again and again.