Overstimulated To Calm - Daily Practice For Beginners

Welcome,

My dear friend.

This is your time to gently return to yourself.

To step away from the noise of the world and come home,

To peace,

To ease,

To the stillness that's been waiting for you.

Find the comfortable position,

Either sitting or laying down.

Let your eyes close or soften your gaze.

Begin to notice the breath as it moves through you.

No need to change it,

Just notice it.

Take a deep breath in and long,

Soft breath out.

Let your shoulders melt,

Let your jaw unclench,

Let your hands rest without effort.

Feel your body being held by the surface beneath you.

There is nothing you need to do right now,

No one you need to be.

This moment is just for you.

And in this stillness,

Your body remembers how to relax,

How to let go,

How to breathe without force.

Now bring your attention to the mind.

If thoughts are rushing in,

Let them float by,

Like clouds in a gentle sky.

You don't need to push them away,

Just let them pass.

With every exhale,

Release a little more of what you've been carrying.

Let the mind settle,

Like sand falling to the bottom of a clear lake.

There is nothing to solve here,

Just the soft rhythm of your breath,

The quiet beating of your heart,

And an open space expanding within you.

Gently bring your attention to your heart,

This tender,

Quiet center of yours.

You might place a hand there if it feels comforting,

And silently offer yourself these phrases.

I feel safe.

I am at ease.

My heart is peaceful now.

Whatever you're feeling,

Let it be here,

Just as it is.

No fixing,

No judgment,

Just presence.

Take a few deeper breaths now.

Wiggle your fingers or toes if that feels good,

And slowly begin to return.

Notice the sense of spaciousness that still lingers.

This stillness,

This serenity is always within you.

You can return to it anytime the world feels loud.

Before you open your eyes,

Offer one last phrase to yourself.

I am allowed to feel peace.

I carry serenity within me.

When you feel ready,

Slowly open your eyes and step back into your day.

With softness in your breath,

Calm in your heart,

And a quiet sense of wholeness within you.