Calm Down Fast: A Short Guided Meditation

This mini meditation will help you calm down fast. If you have been feeling stressed, this practice is for you. This meditation pairs an easy mantra with your breath, to help you feel calm fast. It will leave you feeling lighter, more relaxed and more centered.

If you are looking for a way to calm down, try this short, guided meditation.

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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Transcript

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.

If you've been feeling stressed, this week's meditation is for you. This practice pairs a simple mantra with your breath to help you slow down and leave you feeling calmer, lighter and more centered.

Let's get started. 

Take a moment to settle into a position that feels comfortable for you. You can take any movements you may need, taking any cues from your body. When you are ready, consider closing your eyes or just soften your gaze.

Let's take an intentional breath here together. Inhale through your nose, feeling your stomach gently rise. Hold for a moment and exhale completely through your mouth. Take note as your body begins to relax, starting to release any tension you may be holding as you give yourself permission to arrive in this moment-to be here for this practice, fully present. Right now at this moment, there's nothing else you need to do, nothing else that needs your attention.

As you continue to breathe evenly, bring your awareness to your body. Notice any areas where you may feel tightness or discomfort with each inhale. Invite relaxation into these areas with each each exhale. Release any stress you may be holding, feeling it fade like the early morning mist fading away as it's touched by the first rays of sunlight.

Maybe consider placing one hand on your heart, feeling your heartbeat begin to steady. If it feels comfortable for you, I invite you to repeat this powerful mantra silently to yourself, pairing it with your breath.

As you inhale silently, say to yourself, "I am calm." Hold your breath for just a moment and then as you exhale, say "I release." 

Let's do this together two more times. Inhale, saying to yourself, "I am calm." Hold and exhale slowly, saying "I release." 

Inhale deeply. "I am calm." Hold and exhale, "I release."

Feel the truth of these words settling into you, reinforcing your ability to invite in calm and release stress with each cycle of breath. Allow your mind to continue to settle, letting any racing thoughts or distractions simply pass through.

Take one final round of breath here on your own, using this mantra again if you would like. 

I am calm.

I release.

And when you are ready, gently shift your awareness back to the space around you. Take any movements you may need and slowly, when it feels good for you, gently open your eyes, feeling calmer, lighter and recognizing that you can return to this practice. You can use this mantra anytime you need it.

Thank you for joining me today for this short meditation. If you found it helpful, do me a favor and consider leaving a review. Share it with a friend who you think might find it helpful. Don't forget to hit, subscribe or follow wherever you're listening.

And as always, thank you for helping me spread the word that including a few minutes of meditation really can make a difference.

Until next week...