Welcome to this short reset meditation designed to help you create a small pause in your day to steady yourself,
Come back to the present moment and support your nervous system.
Take a moment now to settle into a comfortable position.
If you're seated,
Tune in to the points of contact your body is making with the chair.
If you're standing,
Feel the ground beneath your feet and if it feels comfortable and safe,
Gently close your eyes or simply soften your gaze.
Begin by taking a nice slow easy breath in through the nose and then a long gentle breath out,
Extending that exhale so that it's a little longer than your inhale.
Again breathing in through the nose and breathing out again,
Extending that exhale.
Just allowing yourself to arrive in this moment because for the next few minutes there's nowhere else you need to be,
Nothing you need to fix,
Nothing you need to figure out right now,
Just this moment,
Just this breath.
So allowing your breath now to take its own gentle easy rhythm,
Bring your attention to the sensations of your breath in your body.
Notice the breath moving in and moving out again.
Noticing the movement of perhaps your belly or your chest that rise and fall.
Perhaps notice the sensation of the air moving in at your nostrils,
Cool as it moves in and warm as it moves out again.
And if your mind is busy that's okay,
That's part of being human.
You don't need to stop your thoughts,
Just notice when your mind is wandered and gently return to those sensations of breathing because the returning is the practice.
Just staying your nice gentle easy breath,
Breathing in and breathing out again.
And with your next breath perhaps notice if there's anywhere in your body that you could soften just a little.
Perhaps the jaw,
The shoulders,
The belly or the hands.
Not forcing or striving,
Just softening where you can.
Taking one more luxurious breath in and a steady breath out.
And before finishing simply notice what is now for you.
Perhaps you feel a little calmer or a little more grounded,
Perhaps more present or more connected to yourself.
And when you're ready gently opening your eyes or lifting your gaze and taking this small sense of steadiness with you into the rest of your day.
And know that you can come back to this practice whenever you need to.
Thank you for meditating with me today.
