Return To Calm: A Guided Visualization For Stress Relief

This gentle meditation begins with grounding breaths to help you settle and reconnect with yourself. You’ll then be guided through a calming nature visualization designed to ease tension and quiet the mind. As you walk through this peaceful inner landscape, you’ll release stress and return to a place of stillness and clarity. This practice is ideal for anyone needing a moment to reset and soften.

Transcript

Hi,

I'm Giovanna Mae Reiss.

Welcome to the Hiatus Space,

A place where we practice mindful breathing,

Rest,

And emotional clarity.

This short meditation is here to help you pause,

Connect with yourself,

And return to your day with a little more peace.

Let's begin.

Some stress creeps in quietly and settles in our shoulders,

Breath,

Or belly.

It might be a deadline,

A tense conversation,

Or the feeling that everything is slightly off but not quite urgent.

This practice is for those moments,

The ones that aren't overwhelming but still keep you from feeling fully at ease.

Let's use breath and visualization to bring you back to calm.

Wherever you are,

Seated,

Resting,

Or lying down,

Let your body land.

Feel the support beneath you.

Let your shoulders soften.

And then let your hands rest.

If it feels good,

Close your eyes or soften your gaze.

Let's take three grounding breaths together.

Inhale through the nose.

Exhale softly through the mouth.

Inhale calm.

Exhale into presence.

Inhale deeply.

Exhale completely.

Now bring your attention inward.

Soften your forehead.

Release your jaw.

Drop your shoulders.

Feel your breath,

The rise and fall of your chest,

The support beneath you.

Now imagine you're in nature,

A quiet garden,

Soft path beneath your feet,

Filtered sunlight above.

You begin to walk.

The air is light.

You spot a glowing white flower.

Its scent is pure peace.

Breathe it in.

Let it soothe your chest.

Calm your mind.

Soften your heart.

On your next breath,

Imagine this flower dissolving tension.

This place you can return to anytime.

Feel the sunlight warming your skin.

Just be here.

Just breathe.

Begin to walk back.

Offer a soft thank you.

Let's return to the body with five gentle counts.

One,

Be aware of your breath.

Two,

Holding your calm.

Three,

Begin to move.

Four,

Eyes opening.

Five,

Present and grounded.

You gave yourself something beautiful today.

Stress may come,

But now you have a tool in your toolkit to meet it.

Thank you for sharing this space with me.

If this practice supported you in any way,

I'd love for you to leave a review or follow me here on Insight Timer.

Remember,

Be gentle with yourself.

You're doing beautifully.