Reduce Overwhelm: On The Spot Practice

This short meditation is designed to help ease overwhelm and calm your nervous system. It can be used on the spot, at any point in the day when you notice overwhelm is present, or can be used at any point when you want to feel more grounded, anchored and calm.

Music: Music by Universe_Bella from Pixabay (Calm Soul Meditation)

Disclaimer: This meditation is purely for educational purposes and is not intended as a psychological intervention or as a substitute for professional mental health or other services.

Transcript

Wherever you are seated or lying down,

Begin by placing one hand on your heart and one hand on your belly.

Feel the natural rise of your chest and belly as you breathe in.

Feel the natural letting go and softening as you breathe out.

You might repeat the phrase just this breath as you breathe in and just this moment as you breathe out.

Now,

Let your arms rest by your sides and gently begin to raise them up overhead as you breathe in,

Feeling the sensation of your arms moving through space as you raise them up,

And the sensation of them floating downward as you let them drop again by your side.

Repeat this following the natural rhythm of your breath,

Inhaling as you raise your arms gently up overhead,

And exhaling as you let your arms fall gently to rest on your body or by your side.

Now,

As you raise your hands overhead on the next inhalation,

You might say the phrase to yourself,

Letting be.

As your arms come down to your side with each exhalation,

You might whisper to yourself,

Letting go.

Letting be on the inhalation.

Letting go on the exhalation.

Now,

Take your hands,

Putting one hand on your heart and one hand on your belly.

Send yourself some care as we bring this meditation to a close,

Knowing you can return to this short practice whenever you need.