Learn To Be Calm

Learn to let go of anxiety and replace it with feelings of calmness and peace. "As the anxiety moves out, the calmness moves in." This mindfulness guided meditation will do just that. Created by Hilary Heart to cultivate a calm and positive mindset and increase your mental health and wellbeing.

Transcript

This therapy tonic is going to nourish you.

It contains soothing words to induce relaxation combined with therapy to create a positive mindset and promote positive change.

It will renew and replenish you and you can look forward to the benefits and soothing comfort that the next 20 minutes or so will bring.

So please make sure you're in a quiet place where you're unlikely to be disturbed.

I would like you to make yourself comfortable with your arms and legs uncrossed and close your eyes now.

Just take a deep breath in,

Hold it for a moment before breathing out slowly just allowing your whole body to relax as you do so.

And I would like you to keep your eyes closed now and just keep listening to the sound of my voice.

And whilst you're listening I want you to concentrate for a moment on your breathing.

Just take some long,

Slow,

Deep breaths and really feel the air travel across the back of your throat,

Down into your lungs and notice the gentle rising and falling of your chest.

And when you breathe out you are releasing stress,

Anxiety and tension.

And when you breathe in you are soothing your nerves,

Calming your body and calming your mind.

Any stressful thoughts that rush through your mind just begin to notice them slowing down as you wind down,

Wind down and just relax.

Without even thinking about it,

Each time I say the word relax you will automatically relax more.

And now we will relax each part of your body from the top of your head to the tips of your toes.

You can relax as much or as little as you'd like to,

Just give yourself permission to relax more and more deeply as you go on listening to the sound of my voice.

Every muscle in your body from the tips of your toes to the top of your head is beginning to relax.

And begin to notice how very comfortable your body is beginning to feel.

Sooner or later you will experience a deep sense of comfort and calmness.

Without really trying it will just happen all by itself.

Your body and mind will just relax all by itself.

This is your time so you can just let go and relax.

So now bring attention to the feelings in your toes and feet.

Just allow all the muscles and fibres in your toes and feet to become deeply relaxed,

Perhaps even picturing in your imagination what that would look like,

Or those tiny muscles and tissues to relax,

To become loosely and deeply relaxed.

A feeling you may have experienced when you've taken off shoes that you've had on for a long time.

And you can just let go of all the tension in your toes and feet and feel the relaxation spread.

And now begin to imagine that this comfort and relaxation is going to spread through the whole of your body,

Relaxing all of your muscles from head to toe.

Breathe in relaxation and feel this spreading like a wave of warmth upwards from your toes,

Through your ankles and up through your calves.

Letting go of all the tightness and tension in your calf muscles.

Tension just draining away.

Just letting go.

Allowing those muscles to become heavy and deeply relaxed.

And now that comfort is continuing,

Flowing upwards into your knees,

Behind your knees,

Through your knees and into your thighs.

Letting go of all the tension and tightness in your thighs as they become deeply relaxed.

Notice the sense of gentle heaviness in your legs as the comfort moves in and the tension drains away.

Continue to let that comfort flow upwards,

Spreading into the middle of the body,

Flowing up through your hips,

Into your lower back.

Letting that soothing,

Warm comfort spread as it spreads into the abdomen.

The whole of your body becoming deeply relaxed,

Tension just draining away.

Now this relaxation,

This warm soothing comfort flows upwards into your chest,

Into your back,

Between your shoulder blades and into your shoulders.

Every muscle along your spine is relaxing.

Warm,

Soothing comfort loosens any tension,

Any tightness.

Just drains away,

Drains away with every breath the tension and the tightness is leaving your body,

Increasing your comforts and you become more and more relaxed.

Just continue to let the comforts and relaxation flow upwards now into your neck and your throat this time.

The muscles in your neck and throat soaking up the relaxation and let it sink deeply into your neck,

That soft,

Comfortable relaxation as it gradually flows up your neck into the back of the head,

Over the top of the head into the scalp,

All across your scalp as if it's bathing your head with waves of comfort and relaxation.

Totally,

Totally relaxed.

And that relaxation,

It flows into your head,

Across the forehead and it spreads down across the face.

Warmth comforting moving into your eyelids and eyes,

Allowing those tissues and muscles around your eyes to loosen.

Warm comfort now spreading into your cheeks,

Your mouth and jaw.

And just draining away,

Draining down,

Letting go.

And you can part your teeth slightly to loosen any remaining tension in the face.

Allow the tongue to sit comfortably just resting behind the bottom row of teeth.

The tension just draining away,

Just letting go.

So relaxed now.

And allow that comfort to flow down your neck,

Across your shoulders,

Down into your arms,

Your elbows,

Your hands,

Fingers and fingertips.

Letting go of all the tension and tightness.

Letting go of all the stress and strain,

Just allowing your body to rest and become totally relaxed.

This is your time,

A very special time for you.

Nobody wanting anything,

Nobody needing anything,

Nobody expecting anything.

Imagine it's a beautiful day and you're sitting in the most comfortable chair you've ever experienced.

It's as soft as a marshmallow yet supports you so well by surrounding you as if hugging you.

And some people might find that sensation that feels if they're actually beginning to sink gently down through the chair,

Sinking down into further comfort so that it seems almost as if the chair is beginning to envelop you.

You are becoming so relaxed now,

A great feeling,

A feeling of calmness and safety.

And from now on you give yourself permission to make time for you.

You look after your physical health,

You look after your mental health and because of this you feel so much better.

You feel able to cope with whatever challenges come your way because you are coping more calmly and confidently too.

You are taking time for yourself just like now.

You are making positive choices that benefit you as well as others in your life.

You experience greater control over the way you think,

Greater control over the way you feel and greater control over the way you do things,

The way you behave.

This is your time and everything here is so peaceful.

Everything here is so relaxing.

Everything here is so calming and you are taking time for you.

You realise by looking after yourself in this way you are feeling healthier and fitter and experience a greater feeling of well-being both mentally and physically.

From now on you notice you have more zest,

More enthusiasm and you feel more optimistic as you continue to develop a positive mindset.

You feel less fearful,

Less worried and your mind is becoming calmer and clearer,

A good feeling.

In a moment or two I am going to say some words to you and ask you to use your imagination in a positive way that will benefit you greatly.

Each word that I say relaxes you more.

Every breath that you take calms and relaxes you more.

These words will begin to exercise a greater and greater influence over the way you think,

Over the way you feel and over the way you behave.

Because these words will stay firmly embedded in your mind they will become more and more a part of your inner realities as you continue to take positive steps to look after your health and your well-being.

From your soft and comfy chair I'd like you to gaze up to the sky on this calm and peaceful day and concentrate on the word calm.

Calm And I wonder what you imagine when you think of this word calm.

Perhaps you can visualise a tranquil lake where the water is still and the sound of silence surrounds you.

Perhaps you can imagine a private beach where you can sit and watch the calm ocean waves rolling back and forth and hear the gentle sound of waves moving over the pebbles.

Perhaps you see the word calm spelt out,

The individual letters drawn in the sand or maybe as text in a book or clouds in the sky.

However you visualise it,

Just think of the word calm and just concentrate on the sound of it.

Calm And each time you concentrate on that word calm you will find yourself feeling just as you do now.

Calm and relaxed.

Calm and relaxed.

From now on,

Whenever you find yourself becoming tense,

Anxious,

Nervous or panicky or experiencing any of the feelings which upset you,

You just take a deep breath and concentrate on the word calm and bring to mind this beautiful picture.

It's as if you're seeing it on a large screen in front of you.

Make the colours brighter.

Bring the details you see closer.

Imagine the sounds in this beautiful calm place.

Imagine now jumping into the large screen so that you're now in this place.

Immersed in this beautiful scenery,

Seeing the colours,

Hearing the sounds around and experiencing what it feels like to be in this calm,

Relaxed place.

And when you do this you'll discover a new way of dealing with anxiety.

An easier way.

All you have to do is use your imagination in a creative way,

A positive way which puts you in control.

In future,

When you feel anxious,

Remember to take a deep breath in and concentrate on the word calm,

Bringing to mind this beautiful picture that you've created.

Make the colours brighter.

Bring the image closer.

And imagine the sounds in this beautiful calm place.

Imagine jumping into the large screen,

Immersed in this beautiful scenery,

Seeing the colours,

Hearing the sounds around and experiencing what it feels like to be in this calm,

Relaxed place.

And you will find that all those worries,

All those anxieties that have been spoiling your life,

They will seem so insignificant and they will just fade away as once again you fill your entire body with calm,

Peaceful feelings.

You will feel all the negative feelings just ebb away,

Fade to nothing so that once again you can feel as you do now,

Calm.

From whatever you may be doing and wherever you may be,

If you feel yourself getting wound up or the problems of your life coming back,

You need only take a deep breath,

Concentrate on the word calm and you feel yourself relaxing and becoming more at ease in mind and body.

So listen carefully and remember whenever you want to feel as calm as this again,

All you need to do is take a deep breath and think and feel the word calm,

Calm.

And you will find you feel so much calmer,

So much more peaceful inside just as you do at this moment in time.

I'd like you to know that as you practice this audio each day,

You will find yourself experiencing more and more a sense of calmness while you are in this relaxed state.

And you will find that when the audio has finished and you carry on with your day,

That sense of well-being,

Calmness and peace will last longer and longer.

You will find with regular practice that you will gain more and more benefit from these short periods of relaxation and over time you will find yourself able to conquer the issues that have been interfering with your life.

You will become more and more able to feel free of anxiety and to lift your mood.

If you are listening to this audio at night,

Then it would be fine that you continue into a deep sleep,

You awaken in the morning feeling refreshed.

And if you would like to come back to full awareness,

That's okay too.

I will count to three.

You can open your eyes and continue with your day.

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Reviews

Through eight months of daily guided meditations, starting with self love. I have come from anxiety as my norm. It is what I learned as child. To understanding that “inner calm” is not a fantasy pipe dream… but my true authentic self.

Thank you this meditation.

Thank you. Your words and your voice are very very soothing.

Thank you for the valuable reminder of all the places that can use some relaxation.

That was the most CALMING meditation after a very stressful highly anxious day at work. I needed quiet peace and got it. Thank you so much. 🙌🏼

That was really lovely, so comforting!

Namaste 🙏

Very grateful for this sharing... many blessings🙏🙌

Wonderfully relaxing and calming! Thank you!