Find Your Calm: A Guided Meditation for World Mental Health Day

October 10, 2025 Karena Dawn

Find Your Calm: A Guided Meditation for World Mental Health Day with Karena Dawn

As we honor World Mental Health Day, I want to take a moment to pause with you — to breathe, to reconnect, and to remind ourselves how important it is to care for our minds and hearts just as we do our bodies.

Life moves so fast. Between our responsibilities, relationships, and the noise of the world, it’s easy to lose touch with our inner calm. But the truth is, peace isn’t something we have to chase — it’s something we can return to, right here, within ourselves.

That’s why I created this guided meditation for you — a few gentle minutes to come home to your breath, your body, and your sense of balance. I like to think of it as a "meditation snack." You don't need to set aside a lot of time, just a few minutes can make the difference!

Meditate with Me Now:

Why Meditation Matters

When I first began meditating, I thought it was about clearing my mind — and I quickly learned that isn’t the goal at all. Meditation is about noticing your thoughts with compassion and gently guiding yourself back to the present moment.

Over the years, and through my work as a meditation coach for Chopra Global, I’ve seen how meditation can truly transform mental health. It helps lower stress, improves mood, enhances focus, and builds self-compassion.

Even just a few minutes a day can make a difference — helping you feel more grounded, calm, and connected to yourself.

My Journey with Meditation

Many of you know my story — growing up around mental illness, experiencing situational depression, experiencing CPTSD, grief, and anxiety. It was through movement, mindfulness, and meditation that I began to heal and rebuild from the inside out.

Meditation became my anchor. It taught me that I could find stillness even in chaos, and that taking care of my mind is one of the most loving things I can do for myself.

That’s also why I founded The Big Silence — to create a space where we can talk about mental health openly, without shame, and support one another in finding our own paths to peace.

I also share many new meditations every season in the Tone It Up app. I love to write and create meditations to share with you all!

How to Begin Your Practice

I want you to know that there is no wrong way to meditate! If meditation feels new or intimidating, I promise — it doesn’t have to be. Start small. A few mindful minutes a day can change the way you move through the world.

Here are a few gentle tips to help you begin:
🌿 Start with just a few minutes — two to five is enough.
🌬️ Focus on your breath — feel it move through your body.
🔕 Find a quiet space — or listen with soft background music.
💚 Don’t aim for perfection — your mind will wander, and that’s okay.
✨ Try guided meditations — like the one I’ve created for World Mental Health Day — to help you stay centered.

Remember: every breath is a fresh start.