Mantra Series: I Am Calm

Stressful situations are a part of modern life. You know the sensations; the pressure builds in your body, you’re irritable, your mind is churning, your heart rate is elevated and your breathing is short and choppy. Designed to be deployed in rare life-threatening situations, this nervous system response is triggered multiple times a day for many of us. We spend too much time in this heightened state and our physical and mental health suffers.

This quick guided meditation will help you slow things down and regain balance and perspective.

Background track: Sacred Temple 30Min Alpha Theta, DJ Taz Rashid
Used under license and with permission

Transcript

Hello,

I'm Kate.

Welcome to this brief mindfulness and breathing practice to help us regain calm,

Clarity and confidence in our crazy busy over stimulated world.

So find a comfy position seated or reclining wherever you won't be disturbed and start to turn your focus inwards.

Inhale deeply through your nose.

Exhale through your mouth with a gentle sigh.

Close your eyes and seal your lips.

As you breathe in and out bring awareness to whatever's going on for you right now.

Feel the weight of your body on your mat,

Chair,

Cushion.

What sensations are there for you right now?

Can you gently turn towards any tension or unpleasant sensations and accept them as best you can.

Allow any thoughts to just drift through your mind like clouds across the sky.

Resist focusing on their content.

Just let them come and go.

Take note of any feelings and emotions as they arise.

Can you also let these just come and go without judgment.

Now bring focus to the sensation of your breath.

Note the flow and movement as it travels in and out.

Feel your chest cavity expand and contract.

Use this awareness,

This relaxing rhythm to help anchor yourself in this moment.

Note each calming wave of breath in and out.

The waves roll in,

The waves roll out and in this moment everything is okay.

Gently expand your awareness now from just the breath to include your whole body.

Feel its weight and shape.

Feel where it touches your mat,

Your chair,

Sofa and if you have any pain or discomfort try to acknowledge it rather than turning away from it.

Work on cultivating acceptance of how things are for you right now.

Using our breath to help anchor our awareness in each moment.

Noticing each inhale and exhale.

Small movements now as we near the end of our practice.

Perhaps wiggle the fingers,

The toes.

Acknowledge any lessening of physical tension and quietening of your chatterbox mind.

And note that you did this.

Be aware of the healing power of your breath and a few quiet minutes to yourself.

And remember you can use this practice anytime,

Anywhere.

Take one last lovely deep inhale through your nose.

Exhale,

Sigh it out.

Slowly open your eyes and reconnect with your world with calm,

Clarity and confidence.

I thank you so much for joining me and I wish you a beautiful calm day.

Reviews

Loved this practice. Thank you. Started my day in peace