Welcome,
Radiant souls,
To the Blooming Spirit Podcast.
I'm Nola Bloom,
And today's meditation is called Calm Mind,
Grateful Heart,
A meditation to help ease anxiety and return you to a space of peace and appreciation.
Anxiety is something we all experience from time to time.
It often comes when the mind drifts towards the future,
Worrying about what might happen,
Or loops back into the past,
Replaying what has already been.
These spinning thoughts can make the heart race,
The breath shorten,
And the body tighten.
And when this happens,
We lose touch with what's real in this moment,
Forgetting that right here,
We're safe,
Supported,
And deeply loved.
Anxiety is simply a state of unease or worry.
It's a natural human response to stress,
But it's also something we can meet with awareness,
Compassion,
And gratitude.
Cultivating a feeling of gratitude shifts our energy.
It gently brings us back to what is already good,
What is already working,
And what we may have forgotten to appreciate.
It brings us from fear into presence,
From contraction into expansion.
So as we move through this meditation together,
Allow gratitude to open your heart and guide your mind into calm and stillness.
Now take a moment to find a comfortable position,
Either seated or lying down,
Whatever feels natural to you in this moment.
Close down your eyes and slow the breathing down.
Take a big breath in through your nose and exhale slowly through your mouth with a soft sigh.
Feel the rhythm of your breath anchoring you in this moment.
The inhale arriving,
Filling your lungs with fresh prana.
The exhale letting go of what no longer serves.
Now begin to breathe with a gentle ujjayi breath,
Ocean breathing.
Inhale through the nose,
Allowing your belly to rise and expand.
As you exhale,
Lightly constrict the back of your throat,
Creating a soft ocean sound,
A wave flowing in and out of your body.
Continue with this ocean breathing,
Letting each inhale draw calm to the body,
Each exhale releasing any stress or lingering tension.
Feel yourself being soothed by the steady rhythm of breath,
Just like the oceans tide.
Bring awareness to your body and feel the support beneath you.
Notice all of the areas where your body makes contact with the earth.
Allow yourself to be held and let the weight of your body mount into the surface beneath you.
Relax your face,
Soften your jaw and smooth the muscles of your breath.
We carry so much tension here and when we soften the space,
The mind softens also.
With each breath,
Let go a little more.
You are safe here.
You are supported.
Now bring to mind someone or something that you are truly grateful for.
It could be a person,
A place,
A moment or even a simple comfort that brings you joy.
Let this image fill your heart.
Feel the warmth of gratitude expanding through your chest,
Spreading gently through your entire being.
Allow gratitude to flow outwards,
A soft golden light touching everything around you.
Draw to mind a few more blessings.
The people who love you,
The experiences that have helped you grow,
The beauty of nature,
The small quiet joys that fill your days.
Now imagine yourself standing on a peaceful tropical beach.
You can smell the salty ocean air and the sweetness of the breeze.
You can feel the sand beneath your feet,
Wiggling between your toes.
Before you,
The sea stretches wide and shimmering.
You can hear the rhythmic sound of waves rolling in and out,
As if the earth is breathing through you.
With every inhale,
Feel the waves drawing towards you,
Bringing peace and gratitude.
Every exhale,
The waves recede,
Tearing away fears and worries.
Each breath moves like the tide,
Flowing in gratitude,
Flowing out release.
The water glimmers as sunlight dances across its surface.
You feel thankful for this moment,
The beauty around you,
For your body that breathes,
For this precious life and this moment.
Let your heart be filled with thankfulness.
Each wave a reminder that there is so much to be grateful for.
You are connected to the earth beneath you,
The water before you,
The sky above you.
Surrounded by peace,
Held by love,
And nourished by gratitude.
Now quietly repeat these affirmations.
I am calm and centered in this present moment.
I release fear and I trust the flow of life.
I am grateful for the blessings that fill my heart.
Let these words settle deep within you,
Like pebbles sinking softly into still water.
Take a moment to rest deeply here,
Feeling love and compassion for yourself.
You are doing your best.
You are worthy of rest,
Peace,
And joy.
Bring your hands to your heart in Anjali Mudra.
Take another big breath in,
And big breath out.
Reflect once more on something you're grateful for,
Letting that feeling glow within you like a gentle sunlight.
Remember,
And you can return to this meditation anytime you need to calm your mind and open your heart to gratitude.
Thank you so much for sharing this sacred space with me.
Namaste
