5 Minute Guided Meditation | Breathe Here: A Meditation for Living in a Broken World

Our Mindful Nature: Meditation Inspired by Nature to Soothe the Overwhelmed Mind and Ease Anxiety

Feel like the world is unraveling right now?

There are moments when sitting down for a 20-minute meditation might not feel possible... When images from Gaza burn behind our eyes, when cruel immigration policies threaten dignity and humanity, when protest becomes our last resort—and even that feels like it's not enough. When our nervous system is too disregulated to be still.

In this episode, we offer a lifeline.

The SOS Calm meditation is one of the most immediate ways to return to yourself amidst the chaos. It’s not about tuning out the heartbreak, but about remembering how to breathe inside it. How to stay grounded so that we can keep showing up.

This practice is brief, tangible, and here exactly for these kinds of moments.

You’ll learn how to:

- Regulate anxiety with a powerful exhale-focused breath technique.

- Use physical sensation to reconnect with your body and reduce overwhelm.

- Create a resilient, calm space—anywhere, anytime.

May it offer a breath of safety, a thread of calm, and the reminder that you are not alone.

Take five minutes for yourself—your mental health deserves it.

Listen now and feel the shift.

Sign up for my newsletter at https://merylarnett.substack.com/ to receive free mini meditations and soundscapes each week, along with creative musings and more.

New episodes every Monday (just the meditation) and Thursday (a full meditation class).

Learn more or contact me at https://www.merylarnett.com/.

Thank you to Nick McMahan for today’s nature field recordings, sound design, and editing; and thank you to Brianna Nielsen for production and editing support. Find them at:

https://www.nickcmcmahan.com

https://www.instagram.com/itsbriannanielsen

This podcast explores meditation, mental health and the power of connection, offering guidance for caregivers, healers, and therapists facing compassion fatigue, burnout, and other mental health struggles through self-care, self-compassion, and resilience. With a focus on anxiety, depression, and overwhelm, each episode provides tools like meditation, mindfulness, breathwork, and grounding to cultivate clarity and reduce stress. Listeners can also experience nature-inspired guided meditations, designed to bring peace and balance in times of distress.