Meditation for on the spot calm
You can do this with your eyes open or closed.
Standing or sitting release your arms to your side and breathe in.
As you breath in say “I am”, as you breathe out say “calm”.
Repeat this until your mind is calm and you can focus on your breathing.
Physical meditation to induce calm
Lie on the floor. Mentally bring your awareness to each part of your body and consciously relax it, progressively from your feet all the way to the top of your head. Your breath should be full and relaxed. Use the following technique on each part of your body.
Bring your awareness to your legs
Inhale deeply and lift one leg up slightly tensing the foot and leg.
Tense up the leg more.
Exhale and let the leg drop gently.
Roll the leg from side to side and relax it.
Repeat the same for the other leg and foot and rest of the body.
Prayer before bed.
I lay down to sleep
Cradled in your loving hands.
I breathe out all my cares
I breathe in your grace.
I am safe in your care,
Sheltered, held, carried.
I lay down to sleep.
Meditation to release your stress and worries.
1. Get into a comfortable position and close your eyes
Take three deep breaths
Visualise all the stress in your mind and body as a big grey cloud of smoke.
Allow this cloud to be released through the top or crown of your head.
Imagine that grey cloud floating into the sky and disappearing.
Feel the weight of the stress being released out of your body and into the cloud.
Allow your shoulders to drop and continue until you have no more grey smoke, for about 10mins is good.
Prayer for calm in turbulent situations