Settle yourself somewhere comfortable.
Then give yourself these few simple calming minutes.
You don't need to do this meditation perfectly and you don't need to feel anything special.
Just give yourself this time and let that be enough.
If it feels comfortable you can close your eyes or soften your gaze and let your attention rest gently in one place.
Then take a slow breath in through your nose and let it out a little more slowly than it came in.
Again,
Breathing in in your own time and breathing out long and slow.
Nothing to force,
Nothing to fix.
Just one simple breath and then another.
And notice the weight of your body resting here.
The ground beneath you,
The support that's always there.
And on your next exhale let your shoulders drop just a fraction.
And soften your jaw maybe wiggle it a little from side to side.
Let your hands rest easy.
If you feel any tension,
That's fine.
You're welcome to just let it be there.
Simply notice any tension and allow,
Allow it to be there with a little more space around it.
Breathing in breathing out slowly.
And if your mind is busy,
Let it be busy.
If there's a lot going on let it all just be there.
And a helpful way to begin to reset the mind is to give it something simple to do.
So for the next little while,
As you breathe in and as you breathe out,
Bring your attention to your body.
Notice your shoulders and your chest gently rising and falling as you breathe in and as you breathe out.
And pass your attention down through your body,
Through your belly to your hips.
Noticing the weight of your body resting here.
Pass your attention down to your legs to your knees and down through your calves.
As you breathe in and as you breathe out and down through your ankles to your feet and your toes.
And as you do these meditations,
Your mind will wander and that's okay.
It's just your brain doing brain things.
Very normal.
But each time you notice your mind has wandered gently bring it back to your body and to your breath.
Nice and simple.
And if your mind wanders a hundred times kindly bring it back a hundred and one times.
That's your practice.
That's the meditation.
That's what begins to change the way you feel,
The way you react.
And so now bring your attention to your neck and your shoulders.
Notice how they feel.
Comfortable or uncomfortable.
Just notice and allow.
As you breathe in and as you breathe out.
Pass your attention down into your body,
Your chest.
Maybe down to your belly.
Feeling the breath there.
As you breathe in and as you breathe out.
Bring your attention down through your hips,
Into your legs.
To your knees.
Down through your calves.
As you breathe in and as you breathe out.
And down through your ankles.
To your feet.
And your toes.
Feel the whole body now.
Resting here.
The breath flowing in.
The breath flowing out.
Becoming more aware of the space around you.
The quiet possibility of carrying this calmer state into the next part of your day.
A little more steadiness.
A little more ease.
A little more room.
Take a deeper breath in.
And a long breath out.
And I invite you to come back to this quick meditation each day for the next few days.
And see how that makes you feel.
And I'm sending you peace.
I'm sending you love.
And I'm sending you happiness for the rest of your day.
