Hit the Reset Button! Use this 10 Min Grounding Meditation for Overwhelm to find Instant Calm and Inner Peace right now.
Feeling stressed and overwhelmed? Use this essential 10 Min Grounding Meditation for Overwhelm to instantly reset and find inner peace. Join Martin for a practical, effective session designed to interrupt the stress response and bring you back to stability.This practice focuses on powerful grounding techniques for anxiety, including a guided 5-4-3-2-1 exercise that is key for emotional regulation and stopping a racing mind. Learn how to harness your senses to find instant calm and stability whenever you need it most.What You Will Gain in 10 Minutes
- A simple grounding technique to pull you out of overwhelm and stress immediately.
- Tools for emotional regulation and managing highly anxious thoughts.
- A visualization exercise to quickly release mental tension and worry.
- An essential anxiety coping skill for stress management and a quick reset.
- The ability to feel stable and present right here, right now.
- 0:00 - 1:00: Intro, welcome, and promo for CozyEarth (mentioning deep comfort, feeling grounded, and relaxation).
- 1:00 - 5:00: Focused breathwork and active grounding techniques (5-4-3-2-1).
- 5:00 - 9:00: Affirmations and release visualization to find inner peace.
- 9:00+: Gentle re-entry and call to action.
Did this grounding meditation help you reset and find inner peace?
- ✅ Subscribe to the 'Calming Anxiety' podcast for more emotional regulation tools.
- ⭐️ Rate & Review us! Your support helps others struggling with overwhelm discover this powerful stress management resource.
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Social Medi
Episode Transcript
Hello there, and welcome to your 10 minutes of grounding meditation for overwhelm.
(00:07):
I'm your host Martin, creator of Calming Anxiety, and I'm here to help you hit the reset
button and find inner peace right now.
If you're feeling stressed and overwhelmed, this quick practice is your anchor.
(00:28):
You'll use specific grounding techniques, anxiety, and quick emotional regulation tools
to help you come back to the present moment and find instant calm and stability.
To truly settle into this overwhelm relief practice, make sure you're comfortable, and
(00:48):
this practice is supported by cozy earth, helping you create a foundation of deep comfort,
whether it's through their plush bedding or soft loungewear, give yourself the gift of
comfort, find deep comfort at cozy earth.com and use my promo code Calming for 41% off
(01:11):
or purchases.
Now let's begin your quick recent.
Take a moment to sit or stand firmly, feeling your body connected to the earth.
If you're seated, press your feet flat against the floor.
(01:33):
Feel the solid surface beneath you.
This is your foundation for calm and stability.
Let's anchor the breath, take a long, intentional inhale, filling your lungs and a complete
out breath that you feel travels all the way down to your feet.
(02:00):
Inhale stability, exhale, overwhelm, and stress.
We will briefly use the powerful grounding technique to pull your awareness out of your
head and into the present.
First, notice five things that you can see around you.
(02:24):
Five simple objects, colors or textures.
Notice them fully.
This is mindfulness for stress relief.
Next, acknowledge four things that you can touch, the fabric of your clothes, the warmth
(02:48):
of your hands, the solid chair beneath you.
Feel that contact.
You are here now.
Now three things that you can hear, the gentle sound of my voice, the quiet hum of the
(03:11):
room around you, or simply your own breath.
Let these sounds anchor you.
Then two things that you can smell, and finally one taste that you can perceive.
(03:38):
You are fully present, fully anchored.
This is how you manage stress and overwhelm right now.
So once more, breathe in, fully expanding your lungs, extending your belly.
(04:01):
And then as you breathe out, feel your whole body connecting mind, body and soul as one.
Feel the crowned beneath you.
Feel the air in the room, kiss the very surface of your skin.
(04:29):
Now then, relax the effort of the grounding technique, and let your awareness rest easily
on your breath.
Notice how the feeling of overwhelm has lessened, replaced by a quiet sense of control.
This is emotional regulation in action.
(04:56):
Repeat these phrases, bringing you deeper into your inner peace.
And as you repeat them, imagine them in your mind's eye, taking note of the color, the
size, the font, feel each word as you see and repeat them.
(05:21):
I am grounded.
I am present.
I am grounded.
(05:44):
I release the need to control what is outside of me.
I am safe right here, right now.
(06:15):
I am safe right here, right now.
Imagine the heavy feelings of stress and overwhelm gathering into a dense dark cloud above your
head.
(06:35):
With every powerful out breath, visualize yourself pushing that cloud away, sending it far
out of your personal space.
The cloud dissipates into nothingness, leaving behind a clear, open sky above you.
(07:01):
You are strong enough to let it go.
You have hit the reset button.
Embrace this feeling of lightness and clarity.
This is your personal, anxiety coping skill, always accessible.
(07:24):
Feel the solid energy of the earth supporting you, washing away the mental tension.
And once more, in your mind's eye, imagine and repeat.
I am grounded.
(07:45):
I am present.
I am grounded.
I am present.
I release the need to control what is outside of me.
(08:12):
I am safe right here, right now.
I am safe right here, right now.
(08:39):
I am now gently deep in your breath.
Feel the energy returning to your hands and feet, but hold on to that feeling of instant
calm and stability.
Take a deep inhale and a final out breath, settling completely back into the room.
(09:03):
When you are ready, slowly open your eyes.
Carry this feeling of being grounded and present with you into the rest of the day.
Thank you for taking this 10 minute grounding meditation for overwhelm to help you reset
(09:25):
and find inner peace.
If this session helped you manage stress and overwhelm, please do subscribe to calming
anxiety for more quick emotional regulation tools.
There are well over 2,000 shows in my catalogue, so join and find your perfect moment of calm.
(09:48):
A five-star rating and a review on Spotify Rapple would be tickety-boot and is a powerful
way to tell others that you will never meet or know.
In their grounding techniques, anxiety and discover instant calm and stability themselves.
Go forward with ease and peace.
(10:10):
Don't forget that promo code for CozyEarth, it's calming 41%.
But more importantly, my friend, to yourself, be kind.
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