Centering In Chaos

In this 5 minute meditation, Laurie will guide you back to calm, focus, and ease in the midst of chaos. Meditation quiets the voice in the head and shifts how you experience the moments in your day. It’s about detaching from the internal chatter and observing what’s happening in your mind and body with a wider, kinder perspective.

Transcript

Sit or stand in a way that allows you to relax while maintaining a sense of alertness in the body.

Lengthen your spine,

Extending your height with poise and awareness.

Lengthen the shoulders,

The face,

The jaw.

If you're standing,

Soften the knees just a bit,

The hands.

You can close your eyes if you like,

Or just gaze softly at the floor.

Feel your feet making contact with the ground.

Invite a sense of ease to arise.

Now bring attention to breathing.

Just breathing naturally at your own pace.

Notice how the body settles on the out-breath.

Just follow the out-breath,

Each one,

For a few more cycles of breathing.

Now imagine a center line in your body,

Starting at the top of the head and coming down through the center of your chest,

Abdomen,

Hips,

Dropping beneath your feet.

Breathe from here at your center line.

As you bring attention to the center of your body,

You can visualize your body with a solid,

Strong core.

Continue bringing attention to the still-centered place in your core,

A place of stability and strength.

As you breathe in and out from the center core,

Feel the symmetry and balance of your body as you breathe.

Dropping in,

Dropping below the surface of the ocean,

Of the water,

Where the waves are choppy,

Rising and falling,

And dropping down to the deep blue,

Surrounded by a sense of calm,

Serenity,

And peace.

Silently say to yourself,

Right here,

Right now.

As you inhale,

You can say here,

And on the exhale,

Now.

No matter what is happening around you,

You can access this strong center line,

This solid core.

The more you practice,

The easier it will be to remember to do so when you need it most.

You can access this calm center on demand.

Well done.

When you're ready,

Allow your eyes to open.

As you go through the day and find yourself caught in the tangle,

Breathe from the solid center core of your body and say to yourself,

Right here,

Right now,

Calm and at ease.

Thank you for joining me.

Take care,

And may you be well.

Reviews

Why can’t I find your live sessions anymore on Insight Timer Laurie?

Very helpful to have in my back pocket for emergency use. Thank you 🙏

Amazing! So helpful and easy when in a rush and just need to take a moment to re-center. The simplicity of this meditation makes centering much easier.

Thank you Laurie for this powerful short centering Meditation I will come back to it frequently 🙏🌹

I love the message of the center core. I will come back to this message. Thank you! 🍁

That was beautiful. Just what I needed. And need Every day!❤️❤️❤️Lisa

Thank you Laurie. You are one of my favorite teachers here now... loved you last live. Thank you, gracias.

Thank you. There is often chaos swirling. This brief meditation is very helpful. 😊

Thank you for a wonderful five minutes of meditation. I have to center myself and calm the storm. I appreciate your teachinng ♥️😊

Great help. Might need to listen a few times more and in the mornings
Thank you

Excellent. I also appreciated that you used just your voice without any extraneous sounds.

Easy and calming to follow your clear guiding. Thank you for the silent background! 🙏

Applaud your decision not to use background music, noise, sound, nor chimes, thus reinforcing sense of calm.

Thank you! I personalized this a bit and now use it for mindfulness during my day:
“Right Here…Right Now…Calm…Focus”

Lovely! I felt relaxed even after just 5 minutes 😌

Perfect! I did this yesterday and when I found myself in a stressful situation I remembered the phrases and breathing and it shifted the way I felt. Thank you!

Thank you for this quick grounding practice, needed it 🥰

This was a very powerful breathing meditation. I felt a great sense of calmness. Thank u

Thank you dear Laurie 🙏 bless you. May you be well and happy 🤍

so helpful, i was able to relax and recenter myself quickly. well done!