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I Just Need a Moment to Breathe

There are days when everything feels like too much.

Not necessarily because something terrible has happened. Sometimes there isn't a single thing you can point to and say, that's the problem. It can simply be the accumulation of everything: work, relationships, responsibilities, worries, expectations, the endless noise of modern life.

And sometimes, perhaps, you don't need to solve any of it.

You just need a moment to breathe.

That was the thought behind today's Calming Anxiety session, “I Just Need a Moment to Breathe.”

This isn't a session about overcoming something. There isn't a problem you need to analyse or a challenge you need to conquer. Instead, it's an invitation to stop for a few minutes and reconnect with yourself.

Because breathing is something we do thousands of times every day without giving it much thought. Yet when we deliberately slow down and pay attention to it, something surprisingly powerful can happen.

We begin to notice ourselves again.

Coming back to yourself

The session begins very simply.

Find somewhere quiet where you won't be disturbed, sit or lie down comfortably, and allow yourself permission to do absolutely nothing for a while.

There is no achievement required.

No target to hit.

No need to become a calmer, happier or more productive version of yourself.

Just breathe.

As you focus on the natural rhythm of your breathing, you can begin to notice the movement of your rib cage as you breathe in and the subtle release that happens as you breathe out.

And that out-breath becomes particularly important.

With every exhale, imagine allowing some of the tension you've been carrying to soften.

The little muscles that have been holding on all day can begin to loosen. Your shoulders can drop. Your jaw can relax. Your thoughts don't have to disappear; they can simply become less demanding.

It's a small act of kindness towards yourself.

The calming power of imagination

One of the visualisations in today's meditation is to imagine a small aura of light around the centre of your chest.

The colour doesn't matter.

Choose whatever feels right for you.

With each out-breath, imagine that light becoming a little brighter and spreading a little further.

Across your chest.

Through your shoulders.

Down your arms.

Through your stomach and hips.

Down your legs and into your feet.

Then upwards through your neck and over the crown of your head.

Until that feeling of warmth, comfort and calm surrounds you.

It's a simple piece of guided imagery, but the purpose isn't to force yourself to feel anything.

It's about giving your mind something gentle to focus upon while your body has the opportunity to relax.

And sometimes that's exactly what we need.

Not another demand.

Not another piece of advice.

Just somewhere peaceful for our attention to rest.

You are allowed to be exactly where you are

As the session continues, the focus moves towards acceptance, self-worth and forgiveness.

There are three affirmations that return during the meditation:

I am worthy of love and peace exactly as I am.

I choose to cherish the quiet moments when I allow balance back into all that I am.

I forgive the mistakes and regrets of my past and I move forward now with positivity and hope.

I particularly like the first one because it removes the requirement to become something else before we deserve peace.

You don't have to have everything figured out.

You don't have to have made perfect choices.

You don't have to have had a perfect day.

You don't even have to feel particularly positive.

You can simply be where you are.

And breathe.

A smile can be surprisingly powerful

There's another beautifully simple idea in this session: deliberately imagining a smile.

Not a huge grin.

Just a small, subtle smile.

It's an incredibly simple physical act, but deliberately changing our facial expression can sometimes help create a tiny shift in how we feel.

And that's really the philosophy behind much of Calming Anxiety.

We're not looking for magical solutions.

We're looking for small things that we can actually do.

A breath.

A smile.

A moment of stillness.

A little kindness.

Small actions that, repeated often enough, can begin to change the way we experience our days.

Three things to try today

As always, the meditation finishes with the three daily caring tips.

1. When you look in the mirror, love that reflection.

You are unique. There is nobody else quite like you.

2. Promise yourself to smile often.

Don't underestimate the value of this wonderfully simple act.

3. Bring kindness to the world around you.

Everyone you meet is carrying something you probably know nothing about. A little kindness may mean more to someone than you realise.

And perhaps that's the biggest message in this particular session.

We spend an extraordinary amount of time trying to improve ourselves.

Trying to become fitter.

More successful.

More productive.

More confident.

More organised.

Sometimes we forget that we are already human beings worthy of care.

So today, before you rush on to the next thing, perhaps give yourself ten minutes.

Find somewhere quiet.

Put the phone down.

Close your eyes if that's comfortable.

And breathe.

Not because you have failed.

Not because something is wrong with you.

Simply because you deserve a moment of peace.

And if you find that this little moment helps, you can return to it whenever you need it.

The full “I Just Need a Moment to Breathe” session is available below.

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And if you'd like to have these calming sessions with you whenever you need them, Anchored brings the Calming Anxiety experience together in one place, with instant access to guided meditation, the Instant Calm SOS feature, breathing exercises, Books at Bedtime and more.

Sometimes you don't need to change your whole life.

Sometimes you just need a moment.

A breath.

And a reminder that you're still here.

Be kind to yourself.

— Martin