The River Of Calm: A Meditation For Overwhelm & Anxiety

This guided meditation is here to meet you in moments of overwhelm, anxiety, or when your nervous system feels heavy and overstretched.
Through soothing breathwork, gentle body awareness, and a calming river visualisation, you’ll be guided to release what you’ve been holding and reconnect to a state of peace within.

You’ll finish feeling lighter, calmer, and anchored back into trust — reminded that you don’t have to carry it all on your own. This practice is perfect any time you need a reset: in the middle of a busy day, before sleep, or whenever anxiety feels louder than your truth.

Transcript

Welcome my love,

This is your space to soften,

To come home and to remember that you are safe to exhale.

If you've been feeling overwhelmed,

Anxious or caught in the loops of the mind,

This moment is for you.

Nothing else is required,

Nothing else needs to be figured out.

Right now,

It's simply about being here.

Allow yourself to find a comfortable position,

Whatever that looks like for you today.

Let your shoulders drop down and away from your ears,

And just place your hands gently wherever they feel most supported.

And when you're ready,

Gently close down your eyes.

Take a slow,

Deep breath in through the nose,

Hold for a moment at the top,

And then exhale fully through your mouth.

Again,

Breathe in,

Filling your belly,

Your ribs,

Your chest.

Hold softly,

And exhale,

Letting go of the tension,

The tightness,

The weight you've been carrying.

One more time,

Inhale deeply,

Hold.

Exhale,

Sighing it out.

Just notice how your body feels a little heavier now,

A little more grounded.

Bring your awareness to the crown of your head.

Imagine a soft wave of calm moving down from the top of your head,

Across your forehead,

Unclenching your jaw,

Softening your throat.

Feel it wash down through your shoulders,

Your arms,

Your chest.

With each breath,

Just allow this wave of calm to move lower now,

Into your belly,

Your ribs,

Your legs,

And finally all the way down into your feet.

Every exhale helps your nervous system soften here,

And every inhale reminds you that you are safe,

You are here,

You are enough.

Now,

Just imagine you're standing by a beautiful flowing river.

The water is steady,

Strong,

And gentle all at once.

And just see yourself placing the weight of your overwhelm,

The to-do lists,

The worries,

The heaviness,

Into the river.

One by one,

Drop them in.

Watch as the current carries them away,

Dissolving into something greater than you.

You don't have to hold it all.

You don't have to do it all right now.

Let the river remind you,

Life has a flow,

And you can trust that flow.

As you rest here,

Silently or out loud,

Just repeat after me.

I am safe to be in this moment.

I choose to soften my body and my mind.

I trust the flow of my life.

Calm is available to me now.

Feel these words ripple through your body as though your cells are drinking them in.

Just take one final deep breath in,

And exhale slowly,

And gently begin to bring awareness back into your body,

Back to the space that you're in.

Wiggle your fingers and your toes,

Taking your time to come back,

And when you're ready,

Just gently open your eyes.

Remember,

You can always return to this calm.

The river of release is always here,

Waiting for you.