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MeditationCalming the Body

Calming the Body

Manifest a feeling of calmness in your body through this practice of deep breathing and focused attention. Written and led by Standing Strong Spirit.

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Better mental health starts with Headspace

Let's start our journey inward by finding a comfortable position, either on the ground with mother earth, seated, or lying down, perhaps in our favorite chair, sitting tall and straight, allowing our arms to rest gently. When you're ready, close your eyes if you are comfortable and try to pay attention to this moment. Try to settle in and let your mind and body experience a sense of being open, curious, and serene. As you do this, become aware of the breath. Drawing in a gentle breath, being conscious of how it feels. And as it fills your lungs, and your belly rises. Now, release it completely with an intention of letting go of stress. Calming your body can be manifested by using our mental, emotional, and spiritual energies. Allow your breath to come and go naturally. Inhale and exhale. Don't try to control the breath or force it. It will find its own rhythm. Let's try to become aware of our bodies from head to toe. Breathing in, and be aware of the top of your head, your scalp, notice your hair, is it tingling, moving, or resting on your forehead? You may not feel anything at all. Simply be aware of it. Lowering your intention to your forehead, eyes, cheeks, jaw, and chin. This is the vessel Creator gave us to move through this human realm. Our head and mind are part of how we perceive ourselves. Breathing in, try to breathe in a kind thought about yourself. Notice your jaw relaxing. Let this sensation soften, and move down toward your neck. By being aware of our throat, this is where our voice lives. Breathing, contemplating how we can use this voice to change things around us for good, for kindness. Exhale that breath and the kind thoughts that your voice wants to carry to others. And feel that you are heard. Become aware of our shoulders. Try to imagine whatever weight you carry on your shoulders, and begin to let that energy flow down your arms, past your elbows, your wrists, palms. And gently let that energy leave your body through the ends of your fingertips. As you breathe out, allow all of these areas to soften. As you're breathing, notice how your chest expands and sinks. With this next breath, notice the tension in your lower back. This is another area we carry our story in. This can be where we store some of our stress. Try as you breathe in and out, and focus on relaxing, and try to soften this area. Breathing in, bring this attention around to your abdomen. Feel the breaths. As you draw a breath, your belly extends and gently falls as you exhale that breath. Let your attention fall into your pelvis. This is where your body is, either on mother earth or your chair. Feel the presence of your physical cell from relationship with your mother the earth. She has always been there for us to rely on. Nurturing...


Duration10 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

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  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

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  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

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  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

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  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

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