Meditation Guide For Busy Days "I Have Two Minutes"

Sit in a chair or on the floor.

Find a comfortable position.

First,

Take one big deep breath.

Close your eyes and observe your current state.

Place your hands gently on your belly and take a deep breath in through your nose and expand your belly.

Exhale and flatten your belly.

Again,

Take a deep breath in.

Exhale.

Let's return to natural breathing.

Now,

We are going to intentionally put tension in our body and release it.

First,

Take a deep breath in.

Hold your breath.

Put pressure on both arms and at the same time shrug your shoulders and put pressure on your shoulders and neck.

On the exhale,

Relax all at once.

Now,

We will focus on the face.

Inhale and as you hold,

Gather all the tension in your face towards the center of your face and nose.

Exhale.

Enjoy the sensation of your soft,

Warm body being fully supported by the earth.