Calming Meditation for Difficult Days

A mindful break for when you feel stressed, pressured or anxious; when life just seems too much to take that you might feel like screaming, crying or running away. This meditation calms you down, helps you to breathe again, takes you to your happy place and gives you peace, calm and protection so that you can go back into the world feeling stronger and at ease once more. Namaste!

Transcript

Namaste.

This meditation is for those times when you're having a really tough day and you feel like screaming or maybe you feel like crying or you feel like just staying in bed and hiding under the covers.

It's for those times when you don't know what your next move is going to be because you're so angry or so upset or so sad or so tired or it just might be for any time that you feel you need a positive pick me up.

So we begin by closing our eyes.

If you can,

Find a comfortable position,

But if you're not able to,

Just close your eyes.

Let's take three big clearing and relaxing breaths.

Big inhale through the nose for one,

Two,

Three,

And complete exhale out through your mouth.

One,

Two,

Three.

Another big inhale in through the nose for one,

Two,

Three,

And another complete exhale out through the mouth for one,

Two,

And three.

One last time,

Take a big inhale in through your nose.

Feel your chest expanding,

Your belly increasing,

And then let all the tension out through your mouth.

Simply scan your body in your mind and become aware of any areas or parts of your body that might be really tensed up or tight,

Areas where you hold tension unconsciously.

Perhaps try to relax your forehead,

Release any wrinkles that might be permanently scrunched up there.

As your eyes are closed,

Imagine your eyes,

Your eyeballs beginning to soften and relax.

Unclench your teeth,

Relax your jaw.

Mentally tell your shoulders to just soften.

Feel your chest and your belly relaxing.

Release your fingers.

Feel a softness beginning to move from your upper body down each of your legs,

And then feeling your feet,

Even your toes.

Imagine them becoming soft.

And then put a little smile on your face,

Your lips,

The corners of them turning up.

And then bring your attention to an easy,

Calm rhythm of breathing.

Whatever comes most naturally to you.

Just soft inhaling,

Gentle exhaling.

Just feeling your body come into this state of calm and this state of relaxation.

Your goal is to follow one breath.

Nothing more than that.

It's just the act of breathing.

Something you do all day,

Every day.

The only difference now is that you become a little more aware of it.

You let the worries and the cares hopefully melt away.

You shift your focus from the outside world onto your breathing.

We try to drop the mind,

Relax the thoughts,

And just use inhalation,

Exhalation as your point of focus so that you can give your mind a little break from thinking and from worrying.

At times,

If thoughts,

Pictures,

Maybe memories,

Interrupt your flow of breath.

It's perfectly all right.

Use these moments as a time to practice compassion for yourself.

Don't judge yourself for losing that train of breath.

Just allow the thoughts and pictures to pass,

Like opening your hands and letting those thoughts go.

And then begin again.

Follow one breath.

All we do is follow one breath at a time.

If you make breathing in and breathing out,

Just one breath,

Moment to moment as your goal,

It makes it all so much easier.

You can start breath again and again,

Even a hundred times,

And that's okay because the option for you,

The magic moment to begin again,

Is always with you.

I'm going to miss you.

All right.

Now,

As you take your next inhalation,

Visualize yourself in your happy place.

Or it might be your most relaxing place.

A place,

A spot where you feel relaxed,

Where you feel comfortable,

And where you feel safe.

Think of this happy place and then bring yourself there in your mind's eye.

Make it real.

Feel as if you are really there.

How does it feel?

What can you hear?

What can you smell?

What do you see?

And how do you feel in your happy place?

And imagine yourself there right now.

You are relaxed.

You are calm.

You are at peace.

Now imagine that there is a bright,

Soft,

And beautiful ball of light that surrounds you.

Whatever color you find most appealing,

Imagine this ball of light surrounding you,

Cradling you,

And protecting you.

It feels like a loving,

Soft,

And kind ball of light.

Imagine this ball of light softly radiating outwards into the space around you,

Slightly pulsating inwards and outwards.

With every inhale,

The ball of light expands.

With every exhale,

The ball of light contracts,

Slightly beating inwards and outwards,

Radiating,

Protecting you.

Within this ball of light,

Nothing can penetrate.

You are safe and protected.

Thank you!

Now feel your heart.

Located.

Where is it?

Although you cannot see your heart with your eyes closed intuitively,

You know where your heart is beating and sustaining you.

Go to that heart space.

Find it.

You can even put your hand on your heart to help you to feel it beating.

Feel how your heart beats in rhythm with your breath inhaling,

Exhaling.

Feel your heart and visualize it like a flower beginning to bloom,

Gently opening up.

Any flower that you find beautiful,

Any flower that signifies your heart gently opening up in this ball of radiant light you're in,

In this happy place that you are in.

And we begin to drop phrases of positive,

Affirming,

Life giving phrases and ideas into this heart that is like a flower that has opened.

We drop into our heart the phrase,

I am calm.

With your breath,

Gently drop into your heart space.

I am at peace.

With your breath,

Drop into this stillness of your heart space.

I am strong.

With your breath,

Drop into the beauty of your heart space.

I am protected.

Breathing in,

I am calm.

Breathing out,

I am at peace.

Inhaling,

I am strong.

Exhaling,

I am protected.

Continue to focus on these phrases of self affirmation.

If you would like,

Think of how you want to be right now.

What is the state of being that you need right now in your life?

And drop your own self affirming phrases into your heart space.

I am and fill in that state of being.

I am calm.

I am at peace.

I am strong.

I am protected.

Continue to drop these phrases of positive affirmation for yourself into your heart space.

If you can believe it,

If you can visualize and feel it,

Then you can make it your reality.

Control your mind.

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Gently begin to release your visualization.

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Let's take a clearing breath.

Inhaling through your nose,

A big inhalation.

Feel your chest expanding,

Feel your belly expanding.

Inhale as much as you can,

And at the top of your inhalation,

Hold your breath.

Gently lower your chin to your chest.

Sit up straight.

Keep the inhalation,

Hold the breath,

And retain for five,

Four,

Three,

Two,

One.

Exhale completely.

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We seal the practice with one om.

Take a deep inhale.

Om.

Om.

Namaste.

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Reviews

Thank you for this lovely meditation! It filled my heart with peace this morning.
What wonderful gift!
I appreciate you 🌸

Very relaxing!

Excellent!

What a beautiful visual meditation this was. And thank you for not allowing my mind time to journey away from the breath.

Wow that was so good. So gentle, so peaceful. Wonderfully led. Thank you so much! Lovely☮️💖🙏🖖🪷🕉

Really beautiful and helpful meditation.

Thank you. A beautiful practice this morning! Namaste 💚🙏

Thank you for your lovely meditation

Thanks so much ❤️😊. This meditation really helped me today. I feel much calmer and more grounded. 🙏🙏

A new favorite for tough times. Thank you 🌺

Very calming I wasn’t in a bad place before but I see this meditation coming in handy when that is not the case.

A lovely visualisation and affirmations. A lovely voice with adequate space... beaut

I liked the visualization and breathing release of tension. Nice pace with time to let the affirmations sink in. Will bookmark 🙏

Long and awesome reset

Thank you. That was beautiful. Just what I needed today. ☺️

It's like I found the perfect meditation at just the right time in my life. It is rare for me to give 5 stars, but it simply doesn't get better than this! Thank you. Truly. Much gratitude. I will keep bookmarked and will repeat when those difficult days come. Thank you for helping me find some much needed peace at a difficult time. Namaste 🙏🕉🕊💕

Thank You for shining your light and being such a high vibrationsl 'sistAr lightworker'. 🙏🏼
The meditation was inspiring yet calming. Voice soothing and caring. So I love it and _highly recommend it_ 😌🎈🐬✨

Would love a meditation from you with a theme of healing from severe illness/loose extreme stress. :-)
🌛🌜
Namaste / Linda Sonnvik (85% Bedbound Swedish 40yol. Still a professional songwriter, fighting my condition & believe in the energies, cosmos - and dogs.
Social media: @Sonnvik

Amazing. Restorative. Deeply affecting. Thank you!

Thank you for offering this. I was capable of going deep and your guidance resonated strongly with me. There was inconsistencies with the volume, but it was only a minor distraction for me to let go of. Namaste

Was feeling pressure and this meditation gave me a sense of calm and peace. It is worth repeating!!!