Are you too busy to meditate?
This short meditation is excellent at the beginning of your meditation journey or when you are very busy and have only a few minutes to meditate.
It will help you calm your mind and create a distance between you and your thoughts.
Take a comfortable sitting position on a meditation cushion or a chair.
Allow your knees and hips to relax and straighten your back.
Gently lower your chin and rest your hands on your thighs.
Relax your face and your neck.
Close your eyes and start connecting with your breath.
Feel the breath moving in and out of your nostrils.
Notice how your breath feels right now.
Begin to deepen your breath so that it becomes deeper than usual.
As you take a breath in,
Allow your belly and chest to rise.
As you breathe out,
Let your abdomen and chest sink back toward the spine.
Have the intention to make your breath smooth and even.
Inhale,
Belly and chest rise.
Exhale,
Belly and chest sink back toward the spine.
Please continue with these deep,
Smooth breaths.
Initially,
It may feel strange,
Especially if you are not used to breathing deeply and focusing your mind on the breath.
If you notice being distracted by your thoughts,
Simply return your awareness to the breath.
Inhale,
Abdomen and chest rise.
Exhale,
Abdomen and chest fall toward the spine.
Whenever thoughts appear on the surface,
Have the intention to simply be aware of that and return your attention to the breath.
Please continue like this for one more minute,
Focusing your attention on the abdomen and chest rising and falling.
If any thoughts appear,
Notice them and bring your awareness back to the breath.
Finally,
For the last minute of this meditation,
Focus your awareness just on the movement of your abdomen as you breathe.
So bring your focus a little bit lower and notice this natural movement of your belly together with the breath,
Rising and falling.
You can continue like this for a few more minutes.
Or if it's time for you to go back to your day,
Slowly open your eyes.
