Ease Stress And Overwhelm — A Gentle Reset

This calming guided meditation with soothing music is designed to support you when you’re feeling stressed, overwhelmed, or overstimulated.

In this practice, you’ll be guided through slow, calming breaths to activate the rest-and-digest nervous system, followed by a short body scan to bring awareness and release to areas of tension. Through breath and mindful attention, you’ll be guided to soften both the body and mind leaving you in a state of peace.

This meditation is a supportive reset you can return to anytime you need to slow down, ground yourself, and reconnect with a sense of ease.

Music by Chris Collins of Indie Music Box.

Transcript

This is a short guided meditation for when you're feeling stressed or overwhelmed.

Allow yourself to find a comfortable position,

Seated or lying down.

Feel the earth beneath you.

Feel its solidity,

Allowing the ground to support you here.

Relax the muscles behind your eyes.

Let your shoulders soften,

Belly soften.

Notice your breathing,

Feeling the sensation of the breath on your nostrils.

Just sensing,

Just feeling the breath.

Allow yourself the time to let your worries begin to melt away.

Feel your body and mind soften and relax.

Inhale into your belly.

Let it rise and expand.

Exhale,

Allow all the tension to leave your body.

Body softening,

Releasing,

Arriving in this moment.

Stress and tension melting away.

Bring your attention to your feet,

Your legs and hips.

Feel your sit bones rooted here.

Feel your pelvis and low belly.

Notice your torso and ribs.

Aware of your shoulders,

Palms and fingertips,

Jaw,

Bridge of the nose,

Eyes and eyelids.

Let your breathing be at peace here.

As you become aware of your body,

Notice where you might be holding on to any tension,

Any stress.

Noticing where the overwhelm might live in your body.

Notice the sensations that arise as you bring your awareness to these areas.

These particular knots.

Imagine your breath breathing into these places,

These sensations.

With each out breath,

Feel yourself let go of all the tension and stress from the body.

Inhale,

Aware of tension.

Exhale,

Releasing all the tension.

Exhale,

Release.

Feel a wave of calm washing over you with each breath.

Inhale,

Aware.

Exhale,

Release.

Exhale,

Release.

Let your body be at peace here.

Feel yourself firmly rooted here.

No striving.

Simply enjoying the breath.

Allowing all the tension to melt away.

Allow yourself to simmer here in this stillness,

In this peace.

Bring your awareness back to the breath on the nostrils.

Feel the change of temperature as you breathe in and out.

Feel the edges of your body within the room.

Stay for as long as you need.

Or when you're ready,

Begin to flutter your eyes open.

Welcoming the room back in.

Taking the calm you cultivated with you into the rest of your day.

Knowing that this sense of peace is only a breath away.

Thank yourself for taking the time to recenter and ground.

My name is Sarah Gerhart.

Namaste.