Love Your Calm: Mini Meditations
Mini meditations to help you slow down and find your balance in this fast-paced world.
Feeling stressed, overwhelmed or a bit disconnected? You've found the perfect spot for mindfulness and self-care. If you're into personal growth or maybe just trying to reconnect with yourself, this award-winning podcast is for you!
Life can be hectic sometimes, and it often feels like there is no time to tend to your own needs. These quick and calming guided meditations can help calm anxiety, shift negative thinking, and help invite in more self-love and confidence. Most are around 8 minutes long, making them perfect for your busy day.
Meditation doesn't have to be intimidating. Anyone can do it. Join mental health therapist and coach, Hannah Castillo, as she guides you through these easy-to-follow sessions. Everyone is welcome, and no experience is necessary! Discover how a little mindfulness can help you find calm and reclaim inner peace.
Note: try listening with headphones/airpods for an even better experience
For more information, visit https://love-your-calm.com
Love Your Calm: Mini Meditations
Calm Your Nervous System: A Meditation to Reset
This week's practice is short, guided meditation designed to help you calm your nervous system.
There is a lot going on in the world right now. It is understandable if you feel like your nervous system has been on high alert. This practice uses a breathing technique in order to help you reset your nervous system.
Using an even breathing pattern is one breathing techique that can help to trigger the parasympathetic nervous system and help to soothe your nervous system. This practice guides you through using an even breathing pattern, using a count of 4 for the inhale and exhale. But feel free to adjust this number to any number that feels good for you. I invite you to return to this practice and consider lengthening the time of the breath as you get more comfortable with this technique.
For more information about Hannah Castillo and her meditation practice, visit the website and blog at https://www.love-your-calm.com
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You can hear more of Hannah's meditations, as well as life coaching and mental health tracks on the Aura app.
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Hannah Castillo: Welcome to the Love Your Calm podcast. Mini meditations to help you slow down and find your balance in this fast-paced world.
Hello and welcome.
There's a lot going on in the world. It's completely understandable if you feel like your nervous system is on high alert.
Focusing on using even breath pattern is one technique to help you calm your nervous system. So this week let's take a few minutes to help our breath steady to help soothe the nervous system.
Let's get started.
Begin by finding a comfortable position, any position that feels good for you today. Take any movements you may need and give your body permission to settle. If it feels comfortable for you, consider closing your eyes or maybe just soften your gaze.
When you're ready, take a deep breath in through your nose, allowing your lungs to fill completely. Hold it for a moment and then exhale slowly through your mouth, releasing any tension, taking note as your body begins to relax, your muscles begin to soften.
Take a couple of minutes here to focus on the breath to create that even breath pattern, using a count of four for the inhale and the exhale. Inhale through your nose for a long count of four, feeling your stomach rise and then exhale slowly through your mouth, using that same count of four, feeling your stomach fall.
Let's do that again. Inhale, 2, 3, 4 and exhale, 2, 3, 4. Continue with this rhythm on your own, creating a gentle wave with a steady breath pattern. Feel free to adjust the count to a number that feels good for you.
Repeat this cycle for a few times, allowing each breath to bring you deeper into a state of calm, giving your nervous system a chance to reset.
When you're ready, bring your awareness to the sensations in your body. Notice where you may be feeling tension or unease as you breathe in. Imagine sending soothing breath to those areas and as you exhale, visualize the tension melting away like an ice cube under the hot summer sun.
Take one final round of breath here, breathing in a sense of calm, grounding yourself in this moment of peace.
And slowly begin to bring your awareness back to the present moment. Take any movements you may need, maybe roll your shoulders back a couple of times, wiggle your fingers or toes, and when it feels good for you, slowly open your eyes, feeling lighter, more at ease and ready to return to your day.
Thank you for joining me today for this short meditation. It means so much to me that you're here. If you found this practice helpful, consider sharing it with a friend or sharing it on your social media.
Take a minute and leave a review or a comment wherever you're listening.
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And as always,
Thank you for helping me spread the word that including even a few minutes of meditation in your day can make a really big difference.
Until next week.
