Meditation For When You Feel Overwhelmed

This short mindfulness meditation will prompt the listener to assess their own emotional state. Next, the listener will be guided to become aware of any sensations in their body, and how their breath feels. Finally, the listener will be asked to ponder what emotional state they would like to feel, and where they might feel that particular emotion in their body.

Photo: This is an image of a walking trail with snow-spotted mountains in the background and a cloud covered sky.

Transcript

Welcome to this guided meditation.

Please find a seated position or you can lay down.

Just take a couple of moments to get comfortable.

You can choose to keep your eyes open or closed.

If you keep them open,

Find something pleasant to gaze at,

Maybe a candle or a plant or something that's relaxing but not too distracting.

Go ahead and notice the sounds around you.

Notice sounds that are far away,

Sounds that are close.

Maybe it's the sound of your own breath.

Just hold those in your awareness.

Next,

Go ahead and take notice of your breath.

Without trying to change it,

Just notice if it's shallow or deep and what qualities the breath has.

Where do you feel your breath?

Is it in your nose?

Is it in your chest and your abdomen?

Go back to those sounds.

Notice where the sounds are coming from.

Now shift back to the breath.

Notice where the breath is coming from in your body,

Where you most feel it.

Then now notice if there's any sensations in your body.

These could be pleasant,

These could be painful.

Again,

We're trying to remove the labeling of terrible or awful or even good.

We simply want to acknowledge and become aware of how we feel.

You can do a body scan,

Starting from your head,

Going down to your toes.

What are you feeling right now?

This is your awareness of the present moment,

The awareness of the sounds,

The way you're breathing,

And how you feel in your body.

If your eyes aren't open,

Go ahead and open them.

We'll add in the visual element to our awareness.

Scan around and take note of what you see.

As best you can,

Try not to label or have judgment about what you're seeing.

If you're getting pulled away by your thoughts,

Your to-do lists,

Your plans,

Come back to the noises,

The sounds in your environment,

Your own breath,

How your body feels,

And what you see.

I hope you enjoyed this meditation.

Enjoy the rest of your day.

Reviews

Love this short meditation. I was feeling very overwhelmed. I feel just the littlest bit calmer so reached out to my support team. Thanks so much 🕊️

Thanks 🙏!

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