Sounds, a body scan, then affirmations. Music underneath
A reset for the middle of the day, wherever you happen to be. Sat at a desk, sat in the car, it does not matter.
About 13 minutes with Steven Webb's calm voice.
Sounds first, including the gaps between my words, because all of it is arriving and none of it needs anything from you. Then a scan down the body, giving each bit of tension permission rather than forcing it. Then the affirmations. I am calm and centred. I release the stress that does not serve me.
Treat me to a coffee, keep the podcast free, and get my Weekly Calm every Sunday. It is all on stevenwebb.uk
Thank you for sitting with me.
Steven
Who this is for
You need a reset and you are not going to get a quiet room to have one in.
This one does not care where you are. Sat at a desk, sat in a parked car, on the sofa with the house going on around you. It only asks for thirteen minutes.
What happens in this meditation
Sounds first. Whatever is around you, my voice, and the gaps between my words. All of it arriving, none of it needing anything from you.
Then a scan from the top of your head down to your toes, and the wording matters here. You are not forcing anything loose. You are giving each bit of tension permission, and most of it turns out to have been waiting for that.
Then the lines. I am calm and centred. I release the stress that does not serve me. I am grounded in this moment. I have the wisdom to navigate the rest of my day.
Then a hand on the heart, and a small white light in the chest that grows with each breath.
How to get the most from it
Thirteen minutes, and it does its best work at the point in the day where you would normally just push on through.
Eyes closed if you can, or a soft gaze a few feet ahead if you are somewhere public.
Say each line and then wait. What matters is what it feels like in your body, not how convincingly you said it.
Questions people ask
Can I really do this in a car?
Yes, parked, with your eyes open and your gaze soft. Nothing in it needs you to lie down and nothing needs you to close your eyes.
My mind wandered the whole way through.
Then it behaved exactly as designed. Smile at it, thank it, come back to the breath. Getting cross about it is the only part that actually costs you anything.
What is the light at the end for?
It is your own steadiest voice given something to look like. Not something arriving from outside. The wisest, calmest version of you, which was there before you pressed play.
Read along
The transcript
It follows the audio. Press any line to jump there.
confidence · affirmations · breath · body-scan
Read the transcript
Welcome to Reset Meditation for Calm, Wisdom and Confidence.
I'll just let you settle in a moment. It doesn't matter whether you're sat down or lying down or whether
you're sat on a seat or in a car. This meditation is just a little bit of a reset and
to build us up ready for the rest of the day. So as you find a quiet space where you
won't be disturbed,
just become comfortable. Shake out your arms. Shake out your body a little bit.
And just allow your body to settle into this moment.
Allow your body to relax
and Relaxing isn't something we do isn't something you can force your body to do. It's something that you allow
your body to do. It knows how to relax, just the same as it knows how to breathe. We don't
need to get involved.
And when you're ready, just gently close your eyes. Or lower your gaze and soften it just a few feet
in front of you.
Whatever you feel more comfortable with.
And just take a moment to notice the sounds.
Any sounds that are around us. My voice. My words or the gaps between the words.
What's really important is that all these things are arising but we don't need to do anything with them.
And now just bring your attention to your breath.
Breathing in calm. Breathing out, relax.
And
relax.
you. don't need to do anything with your breath.
Your body knows how to breathe. We don't need to get involved.
you. may notice the rise and fall of your chest.
And maybe invite your body just to relax on each out breath for the next five breaths.
And with each breath it will relax just a little more.
This moment is perfect for doing exactly what we're doing.
There's nothing your mind needs to do. Just be aware of your breath.
And although your mind may wander, that's fine. Just smile and bring it back to your breath.
It's important not to get frustrated or annoyed by it because that's what the mind does. The
mind has evolved to think, to
just come up with stuff.
It's just bringing it to your attention.
Smile gently and thank you. But
we're sitting here and we're breathing.
That's all we need to do in this moment.
And keeping some awareness on your breath. Just scan through your body, starting from the top of your head. And
you mentally scan all the way down through your body, looking for any tension or any discomfort.
And as you exhale, imagine releasing any of that tension, letting it just melt away.
And continue scanning different parts of your body. And
when you notice any pockets of tension, just give it permission to relax.
And then it automatically, any tension fades away and melts
it almost like it's been waiting for you to give it permission
And continue all the way to your toes.
And just before we start on the affirmations,
just bring your awareness back to your breath and notice your breath going in. You
may notice the coolness on the tip of your tongue or maybe in your nose.
you. may notice it's slightly warmer as you exhale.
And notice the whole world seems a little quieter.
The body seems a little quieter. The mind is just a little quieter.
As I say these affirmations, imagine them throughout your whole body. Repeat them silently in your mind
and What would it be like to fully embody each one?
I am calm and centred.
What's it like to feel calm and centred?
I release any stress or tension that does not serve me.
I release any stress or tension that does not serve me.
I am grounded in this present moment.
I am grounded in this present moment
With each breath I create space for stillness and clarity
With each breath, I create space for stillness and clarity.
I have all the wisdom to navigate the rest of my day.
I have all the wisdom to navigate the rest of my day.
And maybe if you just place your hand on your heart. And just really feel this throughout your whole body.
I
am calm, wise and confident.
I'm calm, wise and confident.
Visualize a little spark of light or energy within your chest heart area.
This is a really pure white light that is full of energy and full of confidence and wisdom.
It's your innermost wisest teacher. It's your innermost voice of clarity.
It's your innermost voice of confidence. And
imagine this light growing brighter throughout your whole body that
gets larger with every breath, filling your entire being.
you. are powerful and capable, ready to face any challenge
Now just silently express the gratitude for this moment. The stillness and the strength from within.
Your wisest voice.
Your most confident voice.
Your calmest version of you.
Thank you. And really feel the gratitude.
Now bring your attention back to the room and maybe the sounds you notice around you, the temperature on your
face, and how your body feels. Feel
the seat that you're sat on.
Wiggle your fingers and toes. Then stretch your arms and legs if you so wish. And when you feel
ready, open your eyes and look around and feel this confidence. Feel this pure light and energy and all those
voices inside of you that are really there and ready for today.
Take a deep breath and just really feel the gratitude for this moment.
Thank you.
I'm Steven Webb and I'm the host of Stillness in the Storms and also this podcast, Inner Peace
Meditations. And I hope you get some benefit from it. If you do, you can head over to StevenWebb.uk
spelt with a V, and download the 5 Simple Practices for Inner Peace. And
you can join the Weekly Calm newsletter that I send out every Friday.
You can also support this podcast simply by sending me a virtual hug, which would be awesome, or leaving
a review. But
more importantly than any of that, have an awesome day. Thank you. Take care. Bye.
