Instant Calm Meditation

Kelly is back and is kicking off 2021 with a meditation for instant calm. This is for those times when you are feeling overwhelmed/anxious/triggered or anytime you need to decompress and unwind fast. Thank you so much for listening and I am so grateful for you!

Transcript

Meditation for instant calm.

So these are for those times when you are just you know super worked up you're feeling overwhelmed,

Triggered,

Cranky,

Angry,

Whatever it is however you're feeling but you need to calm down ASAP.

That's what this meditation is for or anytime you just really want to find that calm.

So go ahead when you're ready and just come to that comfortable position just close the eyes settle in and give yourself permission to take this next bit of time just to practice your meditation.

Just give yourself that permission to practice this meditation and recognize that although you're worked up right now and you're feeling strong emotions maybe you're triggered or angry that just for the next few minutes you're going to put that aside and practice your meditation.

I know that might sound challenging but you can pick these feelings back up at the end of the practice if you wish but just for a few minutes hit the pause button and tether yourself from the overwhelming feelings and just be here now.

Just be here in this moment with your body with your breath.

And just check in with that breath check in with how you're breathing.

Is it shallow and fast or maybe it's short or rigid or forced?

Just check in with your breath and then however you're breathing right now begin to slow it down.

I know it might be hard I know it might take time but that's okay.

Just be patient slow the breath down.

Each inhale becomes a full and soft inhale and each exhale becomes a long and relaxed exhale.

Just taking your time,

Soft full inhales and long relaxed exhales.

Just be patient and slow down that breath.

And know that as you're slowing down this breath that thoughts may arise.

They may pop up in your mind or float just into your consciousness but just let them come and go like you're watching a parade or let these thoughts move as if you're sitting by a stream of water and these thoughts or feelings just come and go like a leaf being carried on the surface of the water by the current.

It just comes in front of you continues to move with the current and passes on.

Just take your time be patient slow that breath down and try not to assign meaning to these feelings or these thoughts.

Just be the observer and let them come and go as you slow down your breath and soften your body and your heart with each and every exhale and each and every inhale.

And keep breathing keep letting go just letting those thoughts pass and drift through and now bring your awareness to your toes and feel the toes on your left foot each individual toe just in your mind feel every single toe on your left foot and then feel the toes on your right foot each individual toe on the right foot.

Just one by one feel those toes and allow your breath to continue to soften and relax so you just focus on the toes.

Then bring your awareness to your right hand feel each finger on your right hand just slowing down the breath and focusing on the fingers of the right hand.

And now move to the left hand feel each individual finger on your left hand one by one just becoming aware of them in your mind it's nice and slow keeping that relaxed breath moving in and out.

And now become aware of your right foot become aware of your left foot just focusing on the feet and each moment you become softer quieter and the noise and chaos in the world around you just gets farther and farther away.

And now feel your right hand feel your left hand and feel your right arm and feel your left arm and focus on the right leg and focus on the left leg and as you continue to breathe and soften and just bring your awareness to your abdomen.

And then focusing it on the chest just feeling it here softening and then become aware of your back and moving up to the head and neck and now feel your whole body just feel your whole body feel it soften and just be here with your body feeling it relax and just breathe every single breath your body relaxes more you just stick with those slow low effortless breaths air moves in and air moves out and now move further inward still just moving deep within check in with how you're feeling and again try not to let the overwhelm or the anger or anxiety whatever it is don't let it creep in but just watch the feelings like that leaf that moves with the current of the stream and now with each inhale name how you're feeling and then on the exhale say release so for example inhale think anxiety exhale think release then physically feel the anxiety leaving your body as you exhale and say release or maybe you think inhale anger then exhale release physically feeling the anger leave your body the thought of release on the exhale is the opening of that pressure valve within you that physically lets these feelings be released from your being just continue to name how you're feeling you don't need to feel it or let that feeling grow just name it and then followed by an exhale saying release letting it go and physically feeling more of that emotion and overwhelm be released as you continue to do this time and time again feeling yourself be like a balloon that's slowly letting out air until all of those unwanted or overpowering feelings have been released out into the atmosphere just continuing inhale thinking any emotion that you're feeling and exhale release doing this until you are no longer feeling the air that you're feeling and exhale release doing this until you are no longer held onto by these feelings or impacted by these thoughts just continue letting that pressure valve open just time and time again breathe in name the feeling breathe out release let it be free and unleash that feeling so you can return to center and find your harmony once again so so now let everything go and just tune back into your breath feeling it move in and feeling it move out slow low effortless and smooth and then move yet deeper still within yourself find that sacred space that resides within you your safe haven within it's a quiet comforting place that only you have access to where you are safe quiet calm and protected and then tell yourself i release i surrender i let go and i relax and repeat it again i release i surrender i let go and i relax and then one more final time i release i surrender i let go and i relax and experience the stillness within you just taste that bit of inner peace within you and stay as long as you would like here until you're ready to re-emerge when the time is right just continuing to breathe release unwind and surrender and then just continue to breathe release unwind and surrender allowing the chaos of the world around you to melt away just finding that space of peace and calm in your safe haven within knowing that you can stay here for as long or as little as you would like knowing that you can stay here for as long or as little as you would like you you you you you you

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