Use this mini meditation in moments of stress, to calm down and anchor back into your body. That way, a moment of peace is ready for you anytime you need it.
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[00:00:23] Hey, I'm Karissa and welcome to Sleep Wave. You might know us as your nighttime companion, a place to unwind and drift into rest. But this time, we're here for you in the middle of the day, in the middle of a hard moment. This short practice is here to help you come back to your body when anxiety, panic or stress pulls you away from it.
[00:00:52] You don't need to fix anything. You don't need to change how you feel. You're just going to come back to your body, gently, slowly, one breath at a time. Let's begin.
[00:01:12] Place your feet flat on the floor. Notice the ground beneath you. Feel how it holds you without asking anything in return. Bring one hand to your heart and the other hand to your belly.
[00:01:47] Just notice, there's nothing you need to do yet. Now, take a slow breath in through your nose and gently out through your mouth. You're here. You're safe. Just breathe.
[00:02:21] Breathe in. Feel your chest rise beneath your hands. Breathe in. Breathe in. Soften. Inhale.
[00:02:58] Let's turn our attention to the body. What do your feet feel like right now? Cool? Tingling? Heavy?
[00:03:14] Just observe. No need to read into it. Now, your hands. What do they feel like as they rest on your body? Can you feel the gentle rhythm of your breath underneath them? You don't have to be calm right now. You just have to be here.
[00:03:58] Say to yourself, I am in my body. To slow down. Right now, it's safe enough to just be. If your mind raises, that's okay. Just keep noticing what you feel in your body. You can return to this at any time. You don't need to wait for calm to begin again.
[00:05:02] This practice is here. This practice is here. Whenever things feel hard. Just keep noticing what you feel in your body. Feet. Take one final breath together. You've made it back to yourself. To this moment.
[00:06:08] Even if you feel shaky. Even if you feel shaky. Even if the calm doesn't last. What matters is that you showed up for yourself. You softened. When things felt hard. You came home. Breath by breath. And you can come back again. Whatever you need to. This is always here for you.
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