Start by closing your eyes or if that doesn't work for you,
You can lower your eyes and just apply a gentle focus.
Now bringing your attention to your breath.
If possible,
Sit with your legs crossed with a tall straight spine.
Pull your spine up straight from the base of your spine to the crown of your head.
Meditation is an active practice.
Feel the alertness in your body.
Allow yourself to connect with the ground or the chair or the floor beneath you.
Notice that contact with the ground.
Notice that you are supported.
Release the need to have the next few minutes be perfect or to count your breath or to measure yourself in any way.
Taking a deep breath in through the nose and letting it out through the mouth to begin.
Then letting your breath move in through your nose and out through your nose.
Finding a pace that feels good for you.
Breathe naturally.
This is your time to come inwards,
To recenter yourself,
To call back all your energy,
To set yourself up for the next meeting and the next moment so you can arrive with presence and space to meet whatever comes your way.
Keep focusing on your breath and notice how good it feels to pause,
To breathe,
To take a moment for yourself,
To reclaim your energy.
Enjoy the feeling of having stopped.
We're going to take the next minute in silence and all that is required of you right now is to just breathe.
It might feel supportive to put one hand on your belly and one hand on your heart just to connect with that breath as it comes in and out of your body.
When you are ready you can gently open your eyes savouring this quality of stillness and silence.
Savouring this connection to your breath knowing that in this place from this space you can truly handle anything that comes your way.
Taking that moment to just breathe.
My name is Tess Thon and thank you for meditating with me.
Enjoy the rest of your day.
