One-Minute Meditation

Find a comfortable position either seated or lying down.

Take a deep breath through your nose and breathe out through your mouth,

Relaxing your shoulders downward.

Breathing naturally,

Focus your mind on the breath,

Noting any tension in your body without trying to define or change it.

Just note tension in your face,

Upper and lower body.

Now take another deep breath and relax further,

Feeling the weight of your body on the chair,

Sofa,

Floor as you breathe out deeply and completely,

Releasing more tension from your shoulders.

If your mind wanders,

That's natural.

Just note it and focus again on the breath.

Begin another deep and complete breath in through the nose,

Filling your belly and lungs and out through the mouth.

Return now to your natural breath and take a moment to rest before going about the remainder of your day.