Guided meditation

Breathwork

Breathwork is a calming technique to relieve stress, anxiety, and panic attacks. It can take as little as five minutes and can be executed everywhere.

Get in a comfortabe position that eases breathing. Place your hands with the palms up, either on your lap or next to you.

Breathe deeply but comfortably, feeling the air flow down to your belly.
Inhale with the nose and exhale through the mouth.
Keep breathing regurarly. You can try inhaling while counting from one to five.
Inhale gently, counting from one to five again.
Continue this exercise for at least five minutes.

Mindfulness

By noticing our sorroundings and making ourselves aware of the present moment, we can regulate our emotions and ease feelings of distress. It can help with fucus, kindness, and grounding.

Name four things that you can see.
Focus on three things you can feel with your touch.
Notice two things that can be heard around you.
Find one thing that you can smell.

Let go

Oftentimes, our burdens grow bigger when kept inside our heads with nowhere to go. Write down the thoughts you can't seem to let go of, then click forget. You will feel anew.

Visualise

Imagine a place where you feel at ease.

What does this place need to be like for you to be completely relaxed?
Where is it?
Is there someone in this place or are you alone? Are there animals around?
What sounds would you hear? What smells can you perceive?
What is the temperature? Is there any wind?
Where are you located? Are you seated? Where?
Are the colours vibrant? How is the light? Is it day or night?
What would you be doing in this calming place?

Close your eyes, picture it as detailed as you can for a couple minutes or for as long as you need to.

Well done

You might be feeling calm, relaxed, and more at ease than when you started this small guided meditation.

In case your emotions have not changed, do not worry: you are not alone and you did your best. You can always start again or revisit in another moment.

Sources

Sources

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