Meditation For Calm (On Emotional Or Chaotic Days)

In this meditation, breathe into your center, drop back into your body, and feel rooted in your heart.

Whatever you have going on in life, whatever excitement, drama, intensity there is around you, you always have the opportunity and availability to come back to center.

This 20-minute guided meditation will provide the nourishment, support, guidance, and grounding you need.

Optional journaling prompts:

Who in your life feels the most grounded and calm?
What can you learn from their way of being?

Who in your life feels the least grounded and calm?
What can you learn from their way of being?

And who in your life can pull you out of your own grounding?
What can this teach you about yourself?

Remember—this is not about judgment.
It’s about curiosity, compassion, and learning. Each person is likely doing the best they can with what they’ve got.

Use your Morning Pages today to explore the lessons hidden in these relationships.

Transcript

Good morning and welcome to The Artist's Morning.

My name is Darius and I am so grateful that you and I get this time together.

Our practice today was inspired by my beautiful baby boy,

Teo.

He turns 12 weeks today and this morning after I got a little bit of quality time with him,

I handed him off to his mother so that I could do my meditation and of course he began to cry very loudly.

And I found myself quickly thrown into chaos,

Into drama.

And as I took deeper breath in my meditation,

As I took this opportunity to ground,

I was able to access something really beautiful and that's what I'd like to share with you today.

So,

Let's take a deep breath together here.

Your eyes are open.

I want to invite you to close them now as we begin to go inwards,

Slowly,

Gently.

And now maybe you do not have a baby in your home that could start crying at any moment,

But I would venture to say that all of us have some drama,

Some elements that can quickly throw us off our center.

And our center,

Our home,

Our heart is the most powerful place for us to be.

So let's breathe into our hearts now,

Wherever you are,

Perhaps in your head,

Perhaps in the past or the future.

Let's intentionally bring our presence back to our center,

Back to our home,

Back to our hearts now.

Deep breath in,

Big exhale out,

Tall,

Gentle spine,

Heart open and ready,

Feet grounded.

Grounded and rooted,

Taking slow,

Deep breaths.

Whatever you have going on in your life right now,

Today,

This week,

This ready posture,

Gentle but strong,

Open and rooted,

Will help you,

Will help you stay you,

Will help you from falling into the drama,

Into the chaos.

Deep breath,

Breathing in,

Hold at the top of your breath.

Take two more sips of air here.

Big breath out with some noise.

Finding yourself in the stillness,

Finding yourself in the quiet.

Where are you now?

Coming back to this present moment,

Here,

Now,

This present moment is the most powerful place to be,

The most powerful place to create from,

Here,

Now.

And it's really helpful to stay in our bodies.

If you've noticed your breath has got shallow,

It's usually an indication that you are in your head.

Continue taking deep breaths,

Breathing into the bottom of your belly.

Continue making some noise on your exhales,

Feeling the vibrations of your breath,

Of your voice,

That will bring you back into your body.

Softening your forehead,

Softening your jaw,

Dropping your shoulders.

This will ensure that your channels are open,

Fresh new energy can work through you,

Through the top of your head,

Down,

Down,

Down,

Down,

Down to the bottom of your feet.

There's no blocks.

Soft,

Open,

Ready.

Soft,

Open,

Ready.

And let's practice our ready position,

Our ready posture.

From this soft,

Open,

Ready place,

Soft forehead,

Soft jaw,

Soft shoulders.

We have a gentle,

Tall spine,

Heart open and ready,

Feet grounded and rooted.

Taking deep breaths here in this ready posture.

We are grounded.

We are clear.

We are present.

We are here.

I am grounded.

I am clear.

I am present.

I am here.

I am here.

Allowing new,

Fresh energy to pour into you from the universe.

It pours into the top of your head and it works its way down your body,

Energizing you,

Strengthening you,

Calming you.

Use your deep,

Long breaths to move this new,

Fresh energy through to every cell in your body.

Bravo,

Dear artist.

Bravo,

Dear creator.

Whatever you have going on in your life,

Whatever excitement,

Whatever drama,

Whatever intensity,

There is always the opportunity and availability to come back home,

Back to your center,

Back to your ready posture.

We zoom out and are able to see the bigger picture.

We come back to grounding,

Back to presence,

Back to our hearts.

This is our last song this morning.

I'm going to stay quiet and allow you to get whatever nourishment,

Whatever support,

Whatever guidance,

Whatever grounding you need.

And let's take one breath together here to bring our meditation to an end.

Deep breath in.

Big exhale out.

You made it to the end of another meditation.

And for that,

I am so grateful for those that are joining us live at The Artist Morning.

I'm going to put 20 minutes on the clock and share a journaling prompt on the theme of our meditation today to allow us to continue exploring.

And of course,

If you're catching us on a replay,

Perhaps on Insight Timer,

You can do the same.

Thank you for meditating with me.

My name is Darius,

And I will see you next time.

Reviews

Many thanks 🙏 for this grounding meditation to start my day. How wonderful 😊 your a father it's an amazing gift and so many lessons that will be shared. Wishing you a wonderful day too Darius and many more blessings for you and your beautiful family. 🤍

I have had such an emotional, intense past few days that I woke up this am to realize that I didn’t meditate yesterday. 870 days of everyday and was a complete mess. You spoke to me today! Thabk you!

Thank you for guiding me back to my body. I didn’t know I needed this so much. A new favorite meditation that I am looking forward to repeating tomorrow and the next day until I am home in my body again. ❤️❤️❤️

Once again, your meditation found me at the perfect and much needed time. Thank you so much, Darius. It’s been a crazy couple days for me. Lots of stuff happening outside of my comfort zone, including visiting family that are all coming to my house this afternoon. My anxiety levels are through the roof lately so throw in the loudness of Family it’s just a little much for me. But staying in the now and breathing through it and focusing on my presence has really helped calm me down. Thank you so much and I will practice my breathing today for sure. Many blessings to you!!

i love all your meditations darius! this was amazing - thank you for making this 🙏🏻

Much needed grounding today. This was perfect.
I would like to commend you for taking time to see the needed to ground
yourself when life with a baby gets tough. It’s so good that you and your wife can share giving each other that very precious space we as parents all need. To re center is a blessing and so very important.
Today’s meditation took me on a journey to remind me of how important it s for me to be great full for my partner who has been the strong one and really supportive person for me to lean on most of this past year. But I now realize it’s time for me to really move forward and give him time to rest.
You my dear friend have also been that solid rock in my life and am so thankful for all the support and lessons I take away from each meditation.
Thank you for this reminder and set of
tools to do just that.
💕🙏🏻

This was a great way to reconnect with my inner strength and stability. Even though I don’t have a baby, I have people in my life who’s upset affects me, I remembered today that I can stay steady when faced with someone else’s emotions. Thank you.

Wonderful! Thank you 🙏 May I pause and return to my centre when in doubt or agitated through out the day! Blessings 🙏

Beautiful as always, and congratulations on a 12 week milestone with your baby
What an exciting time!