calm the irritability buzz

About this practice

use this when you're feeling on edge A guided session of about 7 minutes, suited to all levels. Nothing is recorded and no account is needed.

What happens, minute by minute

1. 0:00find a comfortable seat, close your eyes gently
2. 0:08take a deep breath, let it out slowly
3. 0:18focus on your breath, in and out
4. 0:30when thoughts come, let them pass like clouds
5. 0:44concentrate on the rhythm of your breath
6. 1:00if you feel a wave of irritability, acknowledge it
7. 1:18breathe in peace, breathe out irritability
8. 1:38picture a calm, quiet place, like a forest path
9. 2:00take a step into this place, feel the ground
10. 2:24listen to the rustle of leaves, the gentle breeze
11. 2:50if you hear a dog sigh, let it soothe you
12. 3:18breathe in the calm, breathe out any tension
13. 3:48if you hear a kettle boil, let it signal a new start
14. 4:20picture yourself as a tree, roots grounded, branches at ease
15. 4:54if you feel a tingling in your fingers, let it be a sign of peace
16. 5:30breathe in the feeling of being supported, breathe out any worry
17. 6:08when you're ready, slowly bring your awareness back to your body
18. 6:48 Wiggle your fingers, feel the weight of your feet on the ground
19. 7:30open your eyes, take a moment to feel refreshed
20. 8:14when you're ready, gently return to your day
21. 9:00you've done well, take a moment to smile at yourself

Meditation is a practice, not a treatment. If you are dealing with ongoing distress, please also reach out to a professional.