Calm Down: Meditation: Relax Your Mind
Calm down meditation, also known as relaxation meditation or soothing meditation, is a practice that focuses on calming the mind and releasing tension from the body. Unlike other forms of meditation that may involve concentration or mindfulness, calm down meditation emphasizes relaxation and letting go of stressors.
- Find a Quiet Space: Choose a quiet and comfortable space where you won’t be disturbed. You can sit on a cushion or chair, or even lie down if that’s more comfortable for you.
- Relax Your Body: Close your eyes and take a few deep breaths, allowing your body to relax with each exhale. Scan your body from head to toe, consciously releasing any tension or tightness you may be holding.
- Focus on Your Breath: Bring your attention to your breath, noticing the sensation of air flowing in and out of your nostrils. Allow your breath to become slow, deep, and rhythmic.
- Practice Progressive Muscle Relaxation: Start at your feet and work your way up through your body, tensing and then releasing each muscle group. Pay attention to the sensations of relaxation as you release tension from each muscle.
- Visualize Peaceful Imagery: If you find it helpful, you can visualize a peaceful scene such as a calm ocean, a serene forest, or a tranquil sunset. Immerse yourself in the imagery and let it deepen your sense of relaxation.
- Let Go of Thoughts: As thoughts arise, simply acknowledge them without judgment and gently bring your focus back to your breath or the sensations in your body. Allow yourself to let go of any worries or concerns, knowing that this is your time to relax and unwind.
- Stay Present: Continue to practice calm down meditation for 10-20 minutes, or longer if you prefer. Whenever you’re ready to end your practice, slowly bring your awareness back to your surroundings and gently open your eyes.