5 Minutes Of Calm To Take Control

06:30

06:30

5 Minutes Of Calm To Take Control

by Kieran Hedley

Rated

4.7

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

2.1k

In the space of 5 minutes from when the meditation initiates, you can learn how to develop a strong sense of control over your mind and emotions compared to how you felt 5 minutes prior. All it takes is an intention and a little bit of time out of your day.

Calm Mind Emotions Progressive Muscle Relaxation Body Scan Breath Counting Stress Breathing Awareness Intentions Smiling

Meet your Teacher

Auckland, New Zealand

Meet your Teacher

Auckland, New Zealand

Transcript

Welcome back to Freedom With The Meditations with Kieran Headley. So today we're going to take five minutes of calm to take back control so that we can become the mind rather than the mind become us. So that we can take control rather than the thought patterns that fire in the brain taking control of us. So if you're in a space to I love you to if you feel comfortable to just closing down the eyes and they're both stern and relaxed upright position just starts to bring your attention inward and just notice as you bring your attention inward there's already a subtle shift in your energy in your way of being just by shifting the brain from extra ception to interception that subtle shift grants you that ability to now start to take control through a state of calm so just bringing your attention to your body noticing any physical sensations for your body maybe you feel tense in certain areas maybe you feel too relaxed in certain areas and you're slumping over so just in that upright position whatever is comfortable for you I want you to start to clench the muscles in your feet just the feet quenching as tightly as you can those muscles in the feet continue to squeeze them just the feet and then letting go and relax and now squeezing the muscles in your calves your calf muscles squeezing them tensing them just the calf muscles and letting go and now squeezing the muscles in your thighs your quads and hamstrings just squeezing them as tightly as you can just the thigh muscles and letting them go now squeezing your glutes and your stomach at the same time squeezing the glutes and stomach tightly as you can and letting go and now squeezing the muscles in the chest shoulders and back all together squeezing them as tightly as you can and letting go now squeezing the muscles in your arms even making a fist as tightly as you can squeezing squeezing and letting go and now tensing the muscles in your neck just your neck as tightly as you can and letting go now squeezing the muscles in your face and the back of your head even making a funny face in the meantime squeezing and letting go this is called progressive muscle relaxation and it allows us to be decreased certain stress hormones in the body just bringing your attention to your breath notice as you deepen your breath you expand the lungs fill it with oxygen notice the path of your breath as the oxygen flows in through the nose swirling sensation down the throat the stomach expands and the stomach compresses oxygen flows up and out the nose just following this breath counting to ten as you inhale following the oxygen into the belly that's one and as you exhale following the oxygen out the nose that's two as you inhale that's three and as you exhale following the oxygen turning into carbon dioxide out the nose it's four continue all the way to ten and you're on time no rush just being with the breath no stress if you get distracted just coming back to the breath and when you reach ten in your own time I want you to allow yourself just to bring a light smile to your face no needing to force a big grin if you don't feel it just allow yourself to have a slight smile and when you're ready in your own time when you start working your fingers and your toes and you can slowly whilst sustaining this level of new calm and this shifted state and energy can open your eyes and continue your day much love and stay bliss'd