Quick Calm Now: Come Back To Yourself

When everything feels too loud, too fast, or simply too much, this short calming practice gives you a place to pause. Through gentle breathing, body awareness, and a simple phrase you can carry with you, you’ll create a little space around the noise and come back to the present moment. Nothing to solve. Nowhere else to be. Just a few quiet minutes to breathe, soften, and come back to yourself.

Transcript

Hi, I'm Tanya and welcome. This is your quick calm now practice. If you're feeling overwhelmed, Anxious, Overstimulated, Or like your mind is moving faster than you can keep up with, This practice is for you. For the next few minutes, We're going to slow things down using your breath. Your body and your senses. You don't have to figure anything out right now. You don't have to make the worry disappear. We're simply going to give your mind and body a chance. To settle. So find a comfortable position wherever you are. And let your hands. Rests naturally. If it feels comfortable. Close your eyes or. Soften your gaze. And just notice yourself here. Take a slow breath in through the nose. And a long breath out. Breathing in. Breathing out. And now allow your breathing to return to itself. Natural rhythm. Notice your body being supported. Maybe it's the chair beneath you. Or your feet on the floor. Feel the support. And just let yourself be held. Soften your jaw. And then take another slow breath. Resting in. The stillness. Now begin to notice what's around you. Notice one sound. Pay attention to what is supporting you. Bringing your attention out of your thoughts. And putting it back into what's happening around you. Just remind yourself that. I don't have to solve everything right now. Just breathe. Yourself that you're allowed to slow down. Always allowed to come back to yourself. Take a deep breath in. Again, Breathing in. 90 to go. Just notice what person you are. Best solvents. Maybe it's. . . Tightness within your chest. Shoulders. Calm doesn't have to mean that everything around you suddenly becomes calm. Sometimes calm can simply mean finding a quiet space. When everything else goes wild. So as to bring you back out. Maybe roll your shoulders. Wiggle your fingers and your toes. And just allow your eyes to open. And before you go, I want you to remember. You don't have to handle your entire day in this moment. You only have to meet. The moment you're in. And if things start feeling like too much again. You can come back. To your breath. You can come back. To your body. And you can come back. So thank you for practicing with me today. Thank yourself for taking this time. For you. I hope you'll come back. And join me. Whenever you need another moment. Until then. Have a great day. And remember, One thing at a time. One moment at a time. And one breath.