Quickly Calm Down And Refocus

This short practice aims to help you quickly calm down, recentre and refocus. By taking just a few minutes out of your day and checking in with your body, breath and other senses you'll hopefully be able to move forward in your day clearly and calmly.

Transcript

This meditation helps you take a few minutes out of your day to calm down,

Re-center and refocus.

At the conclusion of this meditation,

You'll hopefully be able to move forward clearly and calmly.

So let's begin.

Do your best to become aware of the present moment in its entirety.

This simply means trying to notice everything your senses,

Both external and internal,

Can pick up right now.

Start by allowing your eyes to gently close.

And then trying to get a sense of all the sensations in the body.

You might notice your feet placed on the ground,

Your body pressing down in the chair,

Your posture,

If you're holding any tension in the jaw.

Just getting a sense of the whole body.

And then expanding your awareness to include sounds,

Thoughts,

Emotions.

You could try asking,

What is my experience right now?

Or what thoughts are going through my head right now?

And now we can redirect our focus to the breath.

Just noticing the natural rhythm of the breath.

You might notice the expansion and contraction of the belly.

Or the rise and fall of your chest.

Or you might notice the air coming in and out of your nostrils.

With full awareness,

Following the breath all the way in and all the way out.

And if your mind wanders,

Just gently returning your focus back to your breathing.

But if a certain thought or emotion is strong or persistent,

Feel free to spend a few moments with it until your attention naturally returns to your breathing.

And now expanding the awareness of the breath to the whole body.

Your feet and legs,

Back and chest,

Hands and arms,

Posture,

Your facial expression.

As if the whole body was breathing now,

In and out.

And when you're ready,

In your own time,

Opening your eyes.

Reviews

This got me to where I needed to be today. A great meditation focusing on the breath with awareness of the present moment and the physical body within that space. Thank you!

Thank you

Soothing after a long busy day at work. I no longer feel like my head is going to pop off. Thank you ❤️

Perfect for a reset when feeling overwhelmed. Thank you

Fantastic. Much needed relief from stress and tension feel much better thank you

Really helpful when I needed a quick reset. Thank you!

Thanks you, that was much needed today!

I was really getting into a dark place and I realized that. This really helped and quickly calmed me down. Definitely the best I’ve listened to so far

Short and sweet. This mediation helped me reach a deeper consciousness quickly.

I think this works because the voice is so calm and caring.

Good, short and effective....

Very nice short basic meditation. Namaste 🙏