Mindfulness meditation made easy

Guided Meditation Made Simple: Discover Inner Tranquility

meditation mindfulness stress Aug 14, 2023

Submerse yourself in a moment of calm with this short, guided meditation. You'll let go of stress and anxiety as you connect with your breath and the present moment. I'll help you to harness the power of stillness to experience a more centered, focused you. Are you ready for some serenity?

 

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Guided Meditation to Calm Anxiety

Your brain is an incredibly malleable organ that responds to the activities you do. The more you practice something, the more developed that region gets.  ðŸ’ªðŸ§ 

For example, if you’re a cab driver who spends a lot of time navigating different routes, you’re strengthening the spatial reasoning parts of your brain. 

The same is true if you spend a lot of time experiencing stress. Scientific evidence shows stress increases the strength and activity of your amygdala (the fear response center responsible for fight-or-flight), while decreasing the strength and activity of your prefrontal cortex (the rational, logical part of your brain that controls intense emotions and impulses).

And the same is true if you spend time experiencing calm. MRI scans show that mindfulness meditation appears to shrink and deactivate the amygdala (the fight-or-flight center), while thickening the pre-frontal cortex. Meditation has also been proven to reduce stress, pain, and anxiety while enhancing focus, and boosting overall well-being.

I get that finding moments of calm amidst the chaos can seem challenging, but it doesn’t have to take a lot of time. Give yourself just a few minutes to unwind and rewire your brain with this simple, guided meditation.

Begin in a comfortable seated position and once you’re settled, close your eyes.

Take a deep breath in through your nose, and out through your mouth.

Inhale for a count of four, and exhale for a count of four.

Try to keep your breathing at this slow pace.

As you inhale, imagine that you are breathing in calmness, peace, and strength.

As you exhale, imagine that you are breathing out all of your anxiety, stress, and worry.

There is nothing for you to worry about right now in this present moment.

All there is to do is breathe.

Feel your anxiety slip away with each exhale.

If your mind drifts to feelings of worry, be mindful. Notice it, let it go, and then bring your attention back to the breath.

You are strong and can handle anything life throws at you.

Notice how calm you feel as you sit and breathe.

Open your eyes, and take this feeling of relaxation with you.

Why not:

  • Start your next meeting by following this script?
  • Set a reminder to go off 1x per day to do a few minutes of mindful meditation?
  • Use this as a reset the next time you notice you’re feeling stress build?
  • Use this as a transition tool to switch from “work brain” to “home brain” at the end of your workday?

Here’s to big, calm brains,

Jenny

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