Take a seat, wherever you are. It can be a chair, a park bench, even the edge of your bed. Take a slow breath in through your nose, feeling the air cool your nostrils. Hold for a moment, letting your chest rise gently. Then, exhale slowly through your mouth, feeling tension ease with each breath.
Bring your attention to your body. Notice where you feel tightness – maybe in your shoulders, jaw, or hands. Take another deep breath in, imagining it flows directly to that spot. As you exhale, release any tension there, letting it soften. Repeat this a few times, focusing on different areas of your body with each breath.
Now, shift your focus to your surroundings. Listen. Can you hear the hum of traffic, the rustle of leaves, or maybe just your own breath? What do you smell? Fresh air, coffee brewing, or perhaps a hint of raindrops? Let these sights, sounds, and smells ground you in the present moment.
Finally, bring your mind to a single word, a mantra for calmness. It could be “peace,” “calm,” “stillness,” or anything that resonates with you. Repeat this word silently to yourself with each breath, feeling its calming effect wash over you.
Take a few more deep breaths, inhaling peace and exhaling stress. When you feel ready, gently come back to your surroundings. Take a moment to wiggle your toes and fingers, reconnecting with your physical body.
This feeling of calm can stay with you throughout your day. Whenever you feel overwhelmed, take a few deep breaths and repeat your mantra to find your center again.
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