March 22, 2025 • 18 mins
Meditation: A Quick Guide to Instant Calm
When anxiety hits, meditation can feel impossible. But what if you had a simple, no-fuss guide to finding calm in just a few moments? Whether you're feeling overwhelmed, restless, or stuck in your thoughts, this episode will help you ground yourself and regain control—wherever you are.
What we will cover:
• Why meditation doesn’t require a silent mind—and how to make it work for you.
• Quick and effective meditation techniques to calm anxiety in real-time.
• How movement, mantras, and visualization can transform your mental state.
• The science behind why meditation rewires your brain for resilience.
• Practical ways to integrate mindfulness into everyday life without extra effort.
Want to help us help more people? Join the Supporters Club for just $3 a month to get ad-free listening and support our mission to make mental health resources accessible.
Sign up here: https://www.spreaker.com/podcast/anxiety-let-s-make-sense-of-this-sh-t--6351689/support
Meditation isn’t about perfection—it’s about presence. Even a single mindful breath can shift your body out of stress and into calm. If this episode helps, share it with someone who needs a moment of peace today. Let’s make sense of this sh*t together.
When anxiety hits, meditation can feel impossible. But what if you had a simple, no-fuss guide to finding calm in just a few moments? Whether you're feeling overwhelmed, restless, or stuck in your thoughts, this episode will help you ground yourself and regain control—wherever you are.
What we will cover:
• Why meditation doesn’t require a silent mind—and how to make it work for you.
• Quick and effective meditation techniques to calm anxiety in real-time.
• How movement, mantras, and visualization can transform your mental state.
• The science behind why meditation rewires your brain for resilience.
• Practical ways to integrate mindfulness into everyday life without extra effort.
Want to help us help more people? Join the Supporters Club for just $3 a month to get ad-free listening and support our mission to make mental health resources accessible.
Sign up here: https://www.spreaker.com/podcast/anxiety-let-s-make-sense-of-this-sh-t--6351689/support
Meditation isn’t about perfection—it’s about presence. Even a single mindful breath can shift your body out of stress and into calm. If this episode helps, share it with someone who needs a moment of peace today. Let’s make sense of this sh*t together.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hey there, I'm Fabian and this is anxiety. Let's make
sense of this shit. Let's dive in. Today I want
to talk about meditation. Meditation is often seen as something
requiring years of practice, a quiet room, and a monk
like ability to clear the mind. But the truth is
meditation can be simple, effective, and instantly calming, especially when
(00:22):
anxiety feels overwhelming. If you've ever felt the weight of
your thoughts pressing down or that spiral of worry creeping in,
this episode is for you. Today we're breaking down a quick,
no fuss meditation guide designed specifically to help you find
calm no matter where you are or what you're doing.
Let's start with the breath. One of the fastest ways
(00:44):
to shift your nervous system from stress to relaxation is
to focus on your breathing. If you're feeling anxious right now,
take a deep inhale through your nose for four counts,
hold it for four counts, and then slowly exhale through
your mouth for six counts. Try a few times. This
simple pattern signals to your body that it's safe to relax.
(01:04):
Even one round of this can create a sense of
space between you and the chaos in your mind. Breathing
exercises have been practiced for thousands of years across different cultures.
The four seven eight method, popularized by doctor Andrew Wile,
is another excellent option. Breathe in for four seconds, hold
for seven, and exhale for eight. This technique not only
(01:27):
relaxes the nervous system, but also helps slow racing thoughts.
A lesser known but highly effective technique is alternate nostril breathing.
This involves closing one nostril while inhaling through the other,
then switching nostrils for the exhale. This practice is rooted
in ancient Yogic traditions and is known for balancing both
(01:47):
hemispheres of the brain, helping regulate emotions and calm anxiety.
When we feel anxious, our brain's fight or flight response
kicks in, activating the amygdala, the part of the brain
responsible for detecting threats. Meditation helps counteract this by engaging
the prefrontal cortex, the area responsible for rational thinking and
(02:09):
decision making. Studies have shown that meditation can shrink the
amigdala over time, reducing our sensitivity to stress and anxiety triggers.
Deep breathing, a core part of meditation activates the vaguus nerve,
which calms the nervous system and promotes relaxation. Research from
Harvard Medical School suggests that as little as eight weeks
(02:30):
of meditation can lead to measurable changes in the brain,
strengthening areas associated with emotional regulation. This means that practicing
meditation regularly can physically rewire your brain to handle stress
more effectively. Sometimes when anxiety takes over, it can feel
like you're trapped in your own mind, lost in a
(02:51):
storm of thoughts. One of the quickest ways to pull
yourself back to the present moment is by using your
senses as an anchor. This is a technique called grounding,
and it helps shift your focus away from worry and
into what's happening right now. A simple way to do
this is by engaging in a five step sensory check
In wherever you are, take a moment to look around
(03:14):
and name five things you can see. Maybe it's the
colors on the walls, the way the light hits a surface,
or a familiar object in your space. Then move to
four things you can touch. This could be the texture
of your clothing, the feeling of your hands against each other,
or even the ground beneath your feet. Next, identify three
things you can hear, maybe the hum of an appliance,
(03:37):
distant traffic, or the sound of your own breath. Then
find two things you can smell, perhaps your coffee, fresh air,
or a lingering scent in the room. And finally, focus
on one thing you can taste, even if it's just
the hint of your last meal or the freshness of
the air as you breathe in deeply. This technique forces
(03:57):
your brain to step out of anxious thought patters turns,
and into direct experience. It's a small but powerful shift,
one that can help you regain control and feel more
connected to the present moment. So the next time you
feel overwhelmed, try it. You might be surprised at how
quickly it brings you back to a sense of calm.
If closing your eyes and sitting in stillness feels like
(04:20):
too much, try a sensory focused meditation. Look around you
and name five things you can see, four things you
can touch, three things you can hear, two things you
can smell, and one thing you can taste. This technique
shifts your focus away from anxious thoughts and into the
present moment. If you're someone who struggles to sit still,
(04:42):
meditation might feel like an impossible task. But here's the thing.
Meditation isn't just about stillness. It can also be about movement,
and that's where movement meditation comes in. This approach is
perfect for anyone who feels anxious or restless because it
allows you to connect with your bus in a way
that feels natural. One simple way to practice this is
(05:04):
by taking a slow, mindful walk instead of rushing from
point A to point B. Bring awareness to each step.
You take notice how your feet lift and press against
the ground, feel the subtle shifts in your balance, and
allow yourself to be fully present in the motion. If
walking isn't an option, you can still tap into movement
(05:24):
meditation by using progressive muscle relaxation. This involves tensing different
muscle groups one by one, holding for a few seconds,
and then releasing. You might start with your hands, clenching
them into fists before letting go, and then move up
through your arms, shoulders, and so on. This technique not
(05:45):
only helps you focus, but also relieves built up tension
in the body. Movement meditation is about finding rhythm and
presence in motion, whether it's walking, stretching, or even dancing.
It's about engaging with your body in a way that
brings a sense of calm and focus. So if sitting
still has never been your thing, don't worry. Your meditation
(06:05):
practice can move with you. And that brings us to
another challenge many people face when trying to meditate, the
constant chatter of the mind. If you ever find yourself
battling intrusive thoughts or self doubt during meditation, you're not alone.
Sometimes our own inner dialogue can feel like the biggest
barrier to finding stillness, but this is where mantra meditation
(06:28):
can be a powerful tool. A mantra is simply a
phrase or affirmation that you repeat to yourself, helping to
anchor you in the present moment. Try choosing a simple
and reassuring phrase, something like I am safe or I
am here. As you breathe in, silently say the first
part of your mantra, I am as you breathe out,
(06:49):
complete the phrase safe. This rhythmic repetition gives your mind
a focal point, making it easier to let go of
intrusive thoughts and bring your attention back to your breath.
The beauty of mantra meditation is that it doesn't require
silence or perfect conditions. It's something you can do anywhere,
whether you're sitting in stillness or moving through your day. Now,
(07:11):
let's take a moment to tap into the power of visualization.
Guided visualization is one of the most effective ways to
shift your state of mind and bring a sense of calm.
Picture yourself in a place where you feel completely at ease.
A serene beach with waves gently rolling onto the shore,
a peaceful forest where the sunlight filters through the leaves,
(07:33):
or a cozy room filled with soft light and warmth.
Take a deep breath in and allow yourself to fully
step into this scene. Hear the soothing sounds around you,
maybe the rhythmic crash of waves, the rustling of trees,
or the quiet hum of a safe and familiar space.
Feel the textures, whether it's warm sand under your feet,
(07:54):
the soft grass beneath you, or the comfort of a
gentle breeze brushing against your skin. Breathe within the sense
fresh ocean air, the rich earthiness of the forest, or
the calming aroma of your favorite candle. By engaging all
of your senses, you create an inner refuge, a place
you can mentally return to whenever stress feels overwhelming. And
(08:15):
the best part this space is always within you, ready
to provide comfort whenever you need it. And now let's
talk about one of the most heart opening forms of meditation,
Loving kindness meditation. This practice is all about directing warmth, compassion,
and positive intentions towards yourself and others. It's especially powerful
(08:36):
if you struggle with self criticism or find it difficult
to extend kindness to yourself. Start by sitting comfortably and
taking a few deep breaths. Then repeat gentle affirming phrases
in your mind, such as, may I be happy, may
I be healthy, may I be free from suffering. After
a few moments, extend these wishes outward, first to someone
(08:57):
you care about, then to an acquaintance, and even to
someone you may have difficulty with. The idea is to
cultivate a sense of connection and goodwill, breaking down barriers
of judgment and self doubt. By practicing loving kindness meditation regularly,
you not only foster self compassion, but also shift your
mindset toward greater empathy and emotional resilience. It's like exercising
(09:21):
a muscle The more you do it, the stronger your
ability to approach both yourself and the world with kindness.
A lot of people avoid meditation because they believe they
can't do it the right way. But let's clear up
some common misconceptions. One of the biggest myths is that
meditation requires a completely silent mind. In reality, meditation isn't
(09:43):
about stopping thoughts altogether. It's about observing them without judgment
and letting them pass naturally. Another common belief is that
meditation takes a long time to be effective. The truth
is even just thirty seconds of deep breathing can shift
your bad body into a more relaxed state and help
calm your nervous system. And finally, many people think they
(10:06):
have to sit in a certain position to meditate properly,
but meditation can be done anywhere, whether you're sitting, standing, walking,
or even lying down. It's about finding what works best
for you and integrating it into your daily life in
a way that feels natural. Let's take a moment to
slow down and connect with our breath. Wherever you are,
(10:28):
find a comfortable position. You can sit with your back straight,
rest your hands in your lap, or even lie down
if that feels better for you. Now take a deep
breath in through your nose, filling your lungs completely. Hold
that breath for just a moment, and now exhale slowly
through your mouth, letting the air leave your body with ease.
(10:49):
Let's do that again. Inhale deeply through your nose, feeling
your chest rise, and exhale slowly, allowing your shoulders to relax. Now,
if you're comfortable, gently close your eyes or soften your gaze.
Imagine yourself by the ocean, standing at the edge of
the shore. Picture a gentle wave rolling in with each inhale,
washing up to meet your feet, cool and refreshing, and
(11:11):
as you exhale, see that wave retreating, carrying away any
tension or stress. With each breath in, visualize a sense
of calm filling your body as if the air itself
is bringing in peace, and with each breath out, release
anything heavy worry, tension, or restlessness, letting it drift away
with the outgoing tide. Let's stay here for a few moments,
(11:33):
breathing naturally. If your mind starts to wander, don't worry,
that's completely normal. Simply acknowledge whatever thought has come up
and gently guide your focus back to your breath, back
to the rhythm of the waves. There's no right or
wrong way to do this. The goal isn't to force stillness,
but to allow yourself to simply be in this moment.
(11:55):
Take one more deep breath in, filling your body with fresh,
calm energy, and as you slowly exhale, gently bring your
awareness back to the present. Wiggle your fingers or toes
if that feels good, and when you're ready, open your eyes.
Notice how your body feels, even if it's just slightly lighter,
a little more at ease. This practice is always here
(12:17):
for you, ready whenever you need a moment to reset. Now,
I want to look at meditation. Meditation doesn't have to
be complicated or time consuming to make a difference. Even
just taking thirty seconds to pause, breathe, and reconnect with
your body can create a sense of relief. It's not
about carving out an hour of silence, but rather finding small,
(12:37):
intentional moments throughout your day to reset and recenter. Before
a stressful event like an important meeting or a difficult conversation,
take three deep breaths, feel the air filling your lungs.
Hold for a moment and exhale slowly. This simple act
signals to your nervous system that it's safe to relax,
(12:57):
helping you approach the situation with more clarity and calm.
If you have a daily commute, whether it's by bus, train,
or even while walking, try using that time to check
in with yourself. Instead of mindlessly scrolling through your phone,
listen to a guided meditation, or simply focus on the
rhythm of your breath. Turning a routine activity into a
(13:19):
mindful moment can make a surprising difference in your overall
stress levels. At bedtime, meditation can be a powerful tool
for winding down. A simple body scan can help relax
tension and quiet a racing mind. As you lie down,
bring your awareness to different parts of your body, starting
from your toes and working your way up to your head.
(13:40):
Notice any tightness and consciously release it. This practice not
only prepares your mind for rest, but can also help
you fall asleep faster. Even small moments like waiting in
line can be an opportunity for mindfulness. Instead of instinctively
checking your phone, take slow, mindful breaths. Notice the feeling
(14:01):
of your feet on the ground, the air around you,
or the sounds in the background. Shifting your focus to
the present moment can turn an otherwise frustrating experience into
a grounding one. The same applies to everyday activities like showering.
Instead of rushing through, take a moment to feel the
warmth of the water, Notice how it flows over your skin,
(14:21):
and let it become an anchor to the present moment.
Even eating can be a form of meditation. Rather than
eating on autopilot, take the time to savor each bite,
notice the flavors, textures, and sense of your meal. By
slowing down and engaging your senses, eating becomes a richer,
more nourishing experience, not just physically, but mentally as well.
(14:44):
The beauty of meditation is that it's not something extra
you need to add to your to do list. It's
something that can be woven into your daily routine in
small but meaningful ways. These moments of mindfulness don't just
help in the moment, They build res resilience over time,
creating a foundation of calm that you can carry with
you wherever you go. If you're interested in taking your
(15:07):
meditation practice further, there are plenty of tools and resources
available to support you. Whether you prefer guided meditations, books,
or calming soundscapes. Finding what resonates with you can make
meditation feel more natural and accessible. There are several apps
that can help you integrate meditation into your daily routine.
(15:28):
Insight Timer, Headspace, Calm, and Oak all offer guided sessions,
background music, and mindfulness exercises tailored to different needs. Whether
you have just a minute to spare or want to
dive into a longer practice, these apps provide structured guidance
to make meditation easier and more effective. If you're someone
(15:49):
who enjoys reading, there are a few books that can
deepen your understanding of mindfulness and meditation. The Miracle of
Mindfulness by Technat Hahn is a great introduction to corporating
mindfulness into everyday life. Ten Percent Happier by Dan Harris
offers a practical, relatable perspective on meditation, especially for those
(16:09):
who might be skeptical at first. And Wherever You Go,
There You Are by John cabot Zin provides a thoughtful
and accessible guide to building a consistent mindfulness practice. Sound
can also be a powerful tool for meditation. White noise,
nature sounds, or meditation music can help create a calm
and focused atmosphere, making it easier to tune in to
(16:32):
the present moment. Whether it's ocean waves, the soft hum
of rain, or gentle instrumental music, Finding the right soundscape
can enhance your meditation experience and support relaxation. For those
who want to maintain a consistent practice, a meditation timer
can be incredibly helpful. Apps like Meditation Timer and log
(16:52):
allow you to set specific time intervals for your practice,
track your sessions, and even customize sounds for a smooth
beginning and end to your meditation. Ultimately, the best tool
is the one that works for you. Experiment with different
resources and find what fits into your lifestyle. Meditation isn't
about doing it perfectly. It's about making space for small,
(17:14):
intentional moments of presence, and these tools can help make
that easier. Meditation isn't about getting it perfect. It's not
about having a completely clear mind or sitting in absolute stillness.
It's about showing up for yourself, even if just for
a moment. Whether you take one mindful breath or commit
to a full ten minute practice, every small step you
(17:37):
take is a step toward greater calm, clarity, and resilience.
The beauty of mindfulness is that it builds over time.
Those little moments of presence add up, creating a foundation
of steadiness that can support you in even the most
stressful times. Before we wrap up, let's talk about what's
coming next. In our next episode, we're diving into something
(17:58):
deeply personal and incredibly important, reclaiming your identity after trauma.
When you've been through something difficult, it can feel like
you've lost a part of yourself, like you're no longer
the person you once were. But healing isn't about going back.
It's about rediscovering who you are now and finding strength
(18:19):
in that journey. And if you've been enjoying these episodes
and want to help support the podcast, you can join
our Supporters Club for just three dollars a month. It's
a small way to help keep these conversations going, and
all the details are in the episode description. Wherever you're
listening right now until next time, take a deep breath,
(18:39):
be kind to yourself, and remember you've got this
Hey there, I'm Fabian and this is anxiety. Let's make
sense of this shit. Let's dive in. Today I want
to talk about meditation. Meditation is often seen as something
requiring years of practice, a quiet room, and a monk
like ability to clear the mind. But the truth is
meditation can be simple, effective, and instantly calming, especially when
(00:22):
anxiety feels overwhelming. If you've ever felt the weight of
your thoughts pressing down or that spiral of worry creeping in,
this episode is for you. Today we're breaking down a quick,
no fuss meditation guide designed specifically to help you find
calm no matter where you are or what you're doing.
Let's start with the breath. One of the fastest ways
(00:44):
to shift your nervous system from stress to relaxation is
to focus on your breathing. If you're feeling anxious right now,
take a deep inhale through your nose for four counts,
hold it for four counts, and then slowly exhale through
your mouth for six counts. Try a few times. This
simple pattern signals to your body that it's safe to relax.
(01:04):
Even one round of this can create a sense of
space between you and the chaos in your mind. Breathing
exercises have been practiced for thousands of years across different cultures.
The four seven eight method, popularized by doctor Andrew Wile,
is another excellent option. Breathe in for four seconds, hold
for seven, and exhale for eight. This technique not only
(01:27):
relaxes the nervous system, but also helps slow racing thoughts.
A lesser known but highly effective technique is alternate nostril breathing.
This involves closing one nostril while inhaling through the other,
then switching nostrils for the exhale. This practice is rooted
in ancient Yogic traditions and is known for balancing both
(01:47):
hemispheres of the brain, helping regulate emotions and calm anxiety.
When we feel anxious, our brain's fight or flight response
kicks in, activating the amygdala, the part of the brain
responsible for detecting threats. Meditation helps counteract this by engaging
the prefrontal cortex, the area responsible for rational thinking and
(02:09):
decision making. Studies have shown that meditation can shrink the
amigdala over time, reducing our sensitivity to stress and anxiety triggers.
Deep breathing, a core part of meditation activates the vaguus nerve,
which calms the nervous system and promotes relaxation. Research from
Harvard Medical School suggests that as little as eight weeks
(02:30):
of meditation can lead to measurable changes in the brain,
strengthening areas associated with emotional regulation. This means that practicing
meditation regularly can physically rewire your brain to handle stress
more effectively. Sometimes when anxiety takes over, it can feel
like you're trapped in your own mind, lost in a
(02:51):
storm of thoughts. One of the quickest ways to pull
yourself back to the present moment is by using your
senses as an anchor. This is a technique called grounding,
and it helps shift your focus away from worry and
into what's happening right now. A simple way to do
this is by engaging in a five step sensory check
In wherever you are, take a moment to look around
(03:14):
and name five things you can see. Maybe it's the
colors on the walls, the way the light hits a surface,
or a familiar object in your space. Then move to
four things you can touch. This could be the texture
of your clothing, the feeling of your hands against each other,
or even the ground beneath your feet. Next, identify three
things you can hear, maybe the hum of an appliance,
(03:37):
distant traffic, or the sound of your own breath. Then
find two things you can smell, perhaps your coffee, fresh air,
or a lingering scent in the room. And finally, focus
on one thing you can taste, even if it's just
the hint of your last meal or the freshness of
the air as you breathe in deeply. This technique forces
(03:57):
your brain to step out of anxious thought patters turns,
and into direct experience. It's a small but powerful shift,
one that can help you regain control and feel more
connected to the present moment. So the next time you
feel overwhelmed, try it. You might be surprised at how
quickly it brings you back to a sense of calm.
If closing your eyes and sitting in stillness feels like
(04:20):
too much, try a sensory focused meditation. Look around you
and name five things you can see, four things you
can touch, three things you can hear, two things you
can smell, and one thing you can taste. This technique
shifts your focus away from anxious thoughts and into the
present moment. If you're someone who struggles to sit still,
(04:42):
meditation might feel like an impossible task. But here's the thing.
Meditation isn't just about stillness. It can also be about movement,
and that's where movement meditation comes in. This approach is
perfect for anyone who feels anxious or restless because it
allows you to connect with your bus in a way
that feels natural. One simple way to practice this is
(05:04):
by taking a slow, mindful walk instead of rushing from
point A to point B. Bring awareness to each step.
You take notice how your feet lift and press against
the ground, feel the subtle shifts in your balance, and
allow yourself to be fully present in the motion. If
walking isn't an option, you can still tap into movement
(05:24):
meditation by using progressive muscle relaxation. This involves tensing different
muscle groups one by one, holding for a few seconds,
and then releasing. You might start with your hands, clenching
them into fists before letting go, and then move up
through your arms, shoulders, and so on. This technique not
(05:45):
only helps you focus, but also relieves built up tension
in the body. Movement meditation is about finding rhythm and
presence in motion, whether it's walking, stretching, or even dancing.
It's about engaging with your body in a way that
brings a sense of calm and focus. So if sitting
still has never been your thing, don't worry. Your meditation
(06:05):
practice can move with you. And that brings us to
another challenge many people face when trying to meditate, the
constant chatter of the mind. If you ever find yourself
battling intrusive thoughts or self doubt during meditation, you're not alone.
Sometimes our own inner dialogue can feel like the biggest
barrier to finding stillness, but this is where mantra meditation
(06:28):
can be a powerful tool. A mantra is simply a
phrase or affirmation that you repeat to yourself, helping to
anchor you in the present moment. Try choosing a simple
and reassuring phrase, something like I am safe or I
am here. As you breathe in, silently say the first
part of your mantra, I am as you breathe out,
(06:49):
complete the phrase safe. This rhythmic repetition gives your mind
a focal point, making it easier to let go of
intrusive thoughts and bring your attention back to your breath.
The beauty of mantra meditation is that it doesn't require
silence or perfect conditions. It's something you can do anywhere,
whether you're sitting in stillness or moving through your day. Now,
(07:11):
let's take a moment to tap into the power of visualization.
Guided visualization is one of the most effective ways to
shift your state of mind and bring a sense of calm.
Picture yourself in a place where you feel completely at ease.
A serene beach with waves gently rolling onto the shore,
a peaceful forest where the sunlight filters through the leaves,
(07:33):
or a cozy room filled with soft light and warmth.
Take a deep breath in and allow yourself to fully
step into this scene. Hear the soothing sounds around you,
maybe the rhythmic crash of waves, the rustling of trees,
or the quiet hum of a safe and familiar space.
Feel the textures, whether it's warm sand under your feet,
(07:54):
the soft grass beneath you, or the comfort of a
gentle breeze brushing against your skin. Breathe within the sense
fresh ocean air, the rich earthiness of the forest, or
the calming aroma of your favorite candle. By engaging all
of your senses, you create an inner refuge, a place
you can mentally return to whenever stress feels overwhelming. And
(08:15):
the best part this space is always within you, ready
to provide comfort whenever you need it. And now let's
talk about one of the most heart opening forms of meditation,
Loving kindness meditation. This practice is all about directing warmth, compassion,
and positive intentions towards yourself and others. It's especially powerful
(08:36):
if you struggle with self criticism or find it difficult
to extend kindness to yourself. Start by sitting comfortably and
taking a few deep breaths. Then repeat gentle affirming phrases
in your mind, such as, may I be happy, may
I be healthy, may I be free from suffering. After
a few moments, extend these wishes outward, first to someone
(08:57):
you care about, then to an acquaintance, and even to
someone you may have difficulty with. The idea is to
cultivate a sense of connection and goodwill, breaking down barriers
of judgment and self doubt. By practicing loving kindness meditation regularly,
you not only foster self compassion, but also shift your
mindset toward greater empathy and emotional resilience. It's like exercising
(09:21):
a muscle The more you do it, the stronger your
ability to approach both yourself and the world with kindness.
A lot of people avoid meditation because they believe they
can't do it the right way. But let's clear up
some common misconceptions. One of the biggest myths is that
meditation requires a completely silent mind. In reality, meditation isn't
(09:43):
about stopping thoughts altogether. It's about observing them without judgment
and letting them pass naturally. Another common belief is that
meditation takes a long time to be effective. The truth
is even just thirty seconds of deep breathing can shift
your bad body into a more relaxed state and help
calm your nervous system. And finally, many people think they
(10:06):
have to sit in a certain position to meditate properly,
but meditation can be done anywhere, whether you're sitting, standing, walking,
or even lying down. It's about finding what works best
for you and integrating it into your daily life in
a way that feels natural. Let's take a moment to
slow down and connect with our breath. Wherever you are,
(10:28):
find a comfortable position. You can sit with your back straight,
rest your hands in your lap, or even lie down
if that feels better for you. Now take a deep
breath in through your nose, filling your lungs completely. Hold
that breath for just a moment, and now exhale slowly
through your mouth, letting the air leave your body with ease.
(10:49):
Let's do that again. Inhale deeply through your nose, feeling
your chest rise, and exhale slowly, allowing your shoulders to relax. Now,
if you're comfortable, gently close your eyes or soften your gaze.
Imagine yourself by the ocean, standing at the edge of
the shore. Picture a gentle wave rolling in with each inhale,
washing up to meet your feet, cool and refreshing, and
(11:11):
as you exhale, see that wave retreating, carrying away any
tension or stress. With each breath in, visualize a sense
of calm filling your body as if the air itself
is bringing in peace, and with each breath out, release
anything heavy worry, tension, or restlessness, letting it drift away
with the outgoing tide. Let's stay here for a few moments,
(11:33):
breathing naturally. If your mind starts to wander, don't worry,
that's completely normal. Simply acknowledge whatever thought has come up
and gently guide your focus back to your breath, back
to the rhythm of the waves. There's no right or
wrong way to do this. The goal isn't to force stillness,
but to allow yourself to simply be in this moment.
(11:55):
Take one more deep breath in, filling your body with fresh,
calm energy, and as you slowly exhale, gently bring your
awareness back to the present. Wiggle your fingers or toes
if that feels good, and when you're ready, open your eyes.
Notice how your body feels, even if it's just slightly lighter,
a little more at ease. This practice is always here
(12:17):
for you, ready whenever you need a moment to reset. Now,
I want to look at meditation. Meditation doesn't have to
be complicated or time consuming to make a difference. Even
just taking thirty seconds to pause, breathe, and reconnect with
your body can create a sense of relief. It's not
about carving out an hour of silence, but rather finding small,
(12:37):
intentional moments throughout your day to reset and recenter. Before
a stressful event like an important meeting or a difficult conversation,
take three deep breaths, feel the air filling your lungs.
Hold for a moment and exhale slowly. This simple act
signals to your nervous system that it's safe to relax,
(12:57):
helping you approach the situation with more clarity and calm.
If you have a daily commute, whether it's by bus, train,
or even while walking, try using that time to check
in with yourself. Instead of mindlessly scrolling through your phone,
listen to a guided meditation, or simply focus on the
rhythm of your breath. Turning a routine activity into a
(13:19):
mindful moment can make a surprising difference in your overall
stress levels. At bedtime, meditation can be a powerful tool
for winding down. A simple body scan can help relax
tension and quiet a racing mind. As you lie down,
bring your awareness to different parts of your body, starting
from your toes and working your way up to your head.
(13:40):
Notice any tightness and consciously release it. This practice not
only prepares your mind for rest, but can also help
you fall asleep faster. Even small moments like waiting in
line can be an opportunity for mindfulness. Instead of instinctively
checking your phone, take slow, mindful breaths. Notice the feeling
(14:01):
of your feet on the ground, the air around you,
or the sounds in the background. Shifting your focus to
the present moment can turn an otherwise frustrating experience into
a grounding one. The same applies to everyday activities like showering.
Instead of rushing through, take a moment to feel the
warmth of the water, Notice how it flows over your skin,
(14:21):
and let it become an anchor to the present moment.
Even eating can be a form of meditation. Rather than
eating on autopilot, take the time to savor each bite,
notice the flavors, textures, and sense of your meal. By
slowing down and engaging your senses, eating becomes a richer,
more nourishing experience, not just physically, but mentally as well.
(14:44):
The beauty of meditation is that it's not something extra
you need to add to your to do list. It's
something that can be woven into your daily routine in
small but meaningful ways. These moments of mindfulness don't just
help in the moment, They build res resilience over time,
creating a foundation of calm that you can carry with
you wherever you go. If you're interested in taking your
(15:07):
meditation practice further, there are plenty of tools and resources
available to support you. Whether you prefer guided meditations, books,
or calming soundscapes. Finding what resonates with you can make
meditation feel more natural and accessible. There are several apps
that can help you integrate meditation into your daily routine.
(15:28):
Insight Timer, Headspace, Calm, and Oak all offer guided sessions,
background music, and mindfulness exercises tailored to different needs. Whether
you have just a minute to spare or want to
dive into a longer practice, these apps provide structured guidance
to make meditation easier and more effective. If you're someone
(15:49):
who enjoys reading, there are a few books that can
deepen your understanding of mindfulness and meditation. The Miracle of
Mindfulness by Technat Hahn is a great introduction to corporating
mindfulness into everyday life. Ten Percent Happier by Dan Harris
offers a practical, relatable perspective on meditation, especially for those
(16:09):
who might be skeptical at first. And Wherever You Go,
There You Are by John cabot Zin provides a thoughtful
and accessible guide to building a consistent mindfulness practice. Sound
can also be a powerful tool for meditation. White noise,
nature sounds, or meditation music can help create a calm
and focused atmosphere, making it easier to tune in to
(16:32):
the present moment. Whether it's ocean waves, the soft hum
of rain, or gentle instrumental music, Finding the right soundscape
can enhance your meditation experience and support relaxation. For those
who want to maintain a consistent practice, a meditation timer
can be incredibly helpful. Apps like Meditation Timer and log
(16:52):
allow you to set specific time intervals for your practice,
track your sessions, and even customize sounds for a smooth
beginning and end to your meditation. Ultimately, the best tool
is the one that works for you. Experiment with different
resources and find what fits into your lifestyle. Meditation isn't
about doing it perfectly. It's about making space for small,
(17:14):
intentional moments of presence, and these tools can help make
that easier. Meditation isn't about getting it perfect. It's not
about having a completely clear mind or sitting in absolute stillness.
It's about showing up for yourself, even if just for
a moment. Whether you take one mindful breath or commit
to a full ten minute practice, every small step you
(17:37):
take is a step toward greater calm, clarity, and resilience.
The beauty of mindfulness is that it builds over time.
Those little moments of presence add up, creating a foundation
of steadiness that can support you in even the most
stressful times. Before we wrap up, let's talk about what's
coming next. In our next episode, we're diving into something
(17:58):
deeply personal and incredibly important, reclaiming your identity after trauma.
When you've been through something difficult, it can feel like
you've lost a part of yourself, like you're no longer
the person you once were. But healing isn't about going back.
It's about rediscovering who you are now and finding strength
(18:19):
in that journey. And if you've been enjoying these episodes
and want to help support the podcast, you can join
our Supporters Club for just three dollars a month. It's
a small way to help keep these conversations going, and
all the details are in the episode description. Wherever you're
listening right now until next time, take a deep breath,
(18:39):
be kind to yourself, and remember you've got this
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