Chaos To Calm Meditation (5 Minutes)

Welcome to this brief moment of calm where in just a few minutes we'll use the power of the breath to help you find peace even in the midst of chaos.

So wherever you are,

Take a moment to pause and settle into a comfortable position.

Close your eyes if you can,

Or soften your gaze,

And let's begin.

Start by taking a deep breath in through your nose,

And exhale through your mouth,

Releasing any tension.

Feel your body connected to the ground beneath you,

And notice how your feet touch the floor.

Now your body feels supported by the surface you're sitting on.

With each breath,

Allow your body to settle,

Feeling anchored and supported.

Now we'll use a simple technique called box breathing to calm the nervous system.

I'll guide you through it.

Begin by inhaling through your nose for a count of four,

One,

Two,

Three,

Four.

Now hold your breath at the top for four,

One,

Two,

Three,

Four.

Exhale through your nose for four,

One,

Two,

Three,

Four.

And hold the breath out for four,

One,

Two,

Three,

Four.

Let's continue,

Inhale,

Hold,

Exhale,

And hold.

Keep repeating this pattern at your own pace,

Allowing the breath to slow down your mind,

And allowing yourself to release any stress with each exhale.

Releasing any stress with each exhale.

And now let's invite a calming visualization.

So as you breathe in,

Imagine a wave of calm entering your body.

And as you exhale,

Picture the chaos leaving you like a cloud,

Dissolving into the air.

So inhaling peace,

Exhaling stress,

Inhaling calm,

Exhaling the noise.

And let your breath carry you deeper into this sense of stillness.

Imagine if the world around you remains hectic.

As we begin to come toward a close,

Gently return your breath to its natural rhythm.

Feel any changes within you,

Knowing that no matter what's going on outside,

You always have the ability to return to a place of calmness within,

A quiet space within.

Take one last deep breath,

And slowly exhale.

And when you're ready,

Gently open your eyes,

Bringing this sense of peace with you into the rest of your day.