Becoming The Calm In Change

This meditation is part of my mini-series, Steady Through Change — a gentle somatic collection designed to help you find calm, clarity, and grounding during transitions. Each practice stands alone but flows into the next, supporting your nervous system and your inner steadiness as you move through change.

This grounding meditation is for anyone moving through transition, uncertainty, or the feeling of standing on shifting ground. Through gentle breathwork and somatic anchoring, you’ll reconnect with the steady center inside you — the part of you that doesn’t get swept away when life moves.

This is a practice to regulate the nervous system, soften bracing, and return to your own inner stability. You’ll leave feeling steadier, clearer, and more rooted in yourself.

Transcript

Hi,

This is Teresa,

And this meditation is a grounding pause to help your body find steadiness during times of change.

Let's take a moment to settle into your body.

Wherever you are,

Seated,

Lying down or standing,

Allow your spine to lengthen just enough to make space for your breath.

Let your shoulders drop,

Your jaw soften,

And your belly relax.

You are safe to arrive here.

You don't have to fix or force anything right now.

Let's begin to breathe together,

In for a count of 4,

And out for a count of 6.

Inhale,

2,

3,

4 Exhale,

2,

3,

4,

5,

6 Notice how your body begins to respond,

How the exhale gently signals safety.

Change can sometimes feel like standing in the middle of a storm,

But within you there is a quiet center,

A place that never moves.

Imagine a tree in the wind,

Its branches sway and its leaves tremble,

But its roots remain steady,

Anchored deep in the earth.

With every breath,

Feel your own roots anchoring you,

Through your feet,

Your seat,

Your spine.

If your mind wanders to what's uncertain,

Gently invite it back to this moment,

Back to the steadiness of your breath,

Back to the calm that's already here.

Whisper to yourself,

Change is not something to survive,

It's something to breathe through.

Again,

I can move with what moves.

Let's take one last deep breath in together,

Letting it fill your ribs,

Your heart,

Your whole being.

And exhale,

Releasing any resistance or fear into the earth below you.

As you move into the rest of your day,

Carry this calm with you.

You are the steady center of your own being.

Thank you for practicing with me today.

If this meditation supported you,

You're welcome to leave a rating or explore my other practices for calming the nervous system.

I'm glad you're here.

And always remember,

You are loved,

You are whole,

You are enough.