Welcome to a dash of meditation.
If the world feels overwhelming,
Noisy,
Or unpredictable,
This moment is for you.
In the next five minutes,
We'll find a pocket of calm right in the middle of the chaos.
Settle in and let's begin.
Find a comfortable seat and close your eyes.
Take a moment to make whatever adjustments you need.
Let's start with a steady breath in through your nose and a long cleansing breath out.
Let it go.
Once again,
Inhale deeply,
Feeling the breath move into your body.
Exhale fully,
Letting your body settle.
One more time,
Deep inhale and release.
Draw your attention to your face.
Where can you soften?
Perhaps the space between the brows,
The micro-muscles around the eyes,
Your jaw.
Loosen the shoulders,
Relax the belly,
And let your legs feel heavy.
Now imagine the world around you growing quieter.
The news,
The notifications,
The noise,
All beginning to dim and go silent,
Almost as if you are turning down the volume on everything that isn't essential.
And in this sense of turning down,
You are creating a space of calm within you.
Breathe in and feel yourself stepping into stillness.
Breathe out and let go of the rush,
The pressure,
And the opinions.
Right now,
You are exactly where you need to be.
Nothing to do,
Nothing to figure out.
Now place one or both hands over your heart.
Feel your chest rise and fall with each breath.
Feel your heart beating.
Repeat gently to yourself as you breathe.
I release the noise of the world.
I return to the calm within me.
I release the noise of the world.
I return to the calm within me.
Let your breath become a refuge.
Let your body feel heavy and supported.
Let your mind rest in this quiet space.
If thoughts arise,
That's okay.
Let them pass gently and invite your attention back to your breath.
Take one final deep breath in and a soft,
Easy breath out.
Slowly begin to bring movement back into your body,
And when you're ready,
Gently open your eyes.
You've just reclaimed a little bit of peace in the middle of it all,
And you can return here anytime.
Until next time,
May you carry this quiet with you,
Even in the midst of chaos.
