The Calm Space

A gentle place to rest your mind and body

when life feels overwhelming.

Welcome. Take a breath.

You’ve found a space created just for moments like these - where your mind feels fast and your body can’t quite settle. Here, you’ll find simple practices to help you soften, ground, and return to yourself.

How to Use This Space

Take your time here. Let this be a gentle, unhurried place to explore.

Move through the practices at your own pace- try one or two that call to you. Notice how they feel in your body and heart. Some may resonate deeply, others may not, and that’s okay.

You are welcome to return as often as you need. These tools are here for you whenever you want to revisit them, again and again.

Breath Work for Anxiety

4-7-8 Breath

  • Inhale gently through your nose for a count of 4

  • Hold for 7

  • Exhale slowly through your mouth for 8

  • repeat for 4-6 rounds.

  • This pattern signals safety to your nervous system and helps release the “fight or Flight” response

Child’s Pose

(Balasana)

  • Kneel, bring big toes together, knees wide

  • Fold forward

  • Rest your forehead on the ground or on stacked hands

  • Breath into the back body

  • Stay 5-10 breaths

Legs up the Wall Pose

(Viparita Karani)

  • Lie on your back near a wall

  • Swing your legs up, and let them rest

  • hands by your sides, belly soft, breathe deeply

    for 3-10 minutes.

  • This gently reverses blood flow and calms the heart

Mudra For Anxiety

Gyan Mudra (Gesture of Wisdom)

  • Touch the tip of your index finger to the tip of your thumb, other fingers extended

  • Rest hands on knees or lap

This mudra brings clarity and steadies the mind. Practice while breathing or meditating 3-5 minutes.

Mantras and Chants

Mantra:

“I am safe in this moment” Say silently or aloud with each exhale

Chant: “Sa Ta Na Ma”

Softly chant while pressing thumb to each fingertip in sequence (index, middle, ring, little)

This engages breath, touch, and focus to settle the mind.

Simple Shoulder Sweep

  • Place one hand on the opposite shoulder

  • Take a sow breath in

  • As you exhale, sweep your hand down the arm and off the fingertips - like our brushing off heavy energy.

  • Repeat on both sides, 3-5 times.

Feel tension leaving your body.

Journal and Share Your Reflections

These prompts are here to guide you inward. You are welcome to keep them in your own private journal or if it feels supportive you can write your reflections here and send them anonymously.

Sometimes it helps to release what’s on your heart, especially if you don’t have a safe place to store your words.

When you submit, your reflections come straight to me and are held with care.

Journal Prompts for Anxiety

  1. What sensations in my body tell me I am anxious?

  2. If my anxiety could speak, what would it say?

  3. What is one small thing I can do right now to feel supported?

  4. When have I felt safe and calm before? What helped me feel that way?

  5. What would I say to a dear friend feeling what feel right now?

    *If there is something outside of these prompts that you feel called to release through this space, please feel free to share it here as well.

You may share as little or as much as you wish.

Your words are received, witnessed and honored.