Last Updated on 28 January 2025
Preparation:
- Find a quiet, comfortable place where you won’t be disturbed.
- Sit in a relaxed but upright position, either on a chair with your feet flat on the ground or on a cushion with your legs crossed. Rest your hands gently on your knees or in your lap.
- Close your eyes if it feels comfortable, or soften your gaze and focus on a spot on the floor in front of you.
Step 1: Settle In (1 minute)
- Take a moment to settle into your body. Notice the points of contact between your body and the surface you’re sitting on.
- Take a few slow, deep breaths to help you relax.
- Inhale deeply through your nose, filling your lungs, then pause. Exhale slowly, through your mouth.
- Let go of any tension in your shoulders, jaw, or face. Allow your body to feel safe, grounded and supported.
Step 2: Focus on Your Natural Breath (2 minutes)
- Bring your attention to your natural breath. Notice the sensation of the air entering and leaving your nostrils.
- Feel the gentle rise and fall of your chest or abdomen as you breathe.
- If your mind starts to wander, gently guide your focus back to your breath without judgment.
- It’s normal for thoughts to arise—just acknowledge them and let them pass like clouds in the sky or leaves on a stream.
Step 3: Deepen Your Awareness (1 minute)
- Begin to deepen your breath slightly.
- Inhale slowly through your nose for a count of four, hold the breath for a count of four, and exhale for a count of five or six.
- Do this again. Repeat this pattern, focusing on the rhythm of your breath.
- Let it anchor you in the present moment.
Step 4: Return to Natural Breathing (1 minute)
- Let go of the counting and return to your natural breath. Notice how your body feels after the deeper breathing.
- Take a moment to appreciate this time you’ve dedicated to yourself.
Step 5: Gently Transition Out
- When you’re ready, slowly bring your awareness back to the room.
- Wiggle your fingers and toes. If your eyes are closed, gently open them.
- Take a moment to notice how you are feeling now, before moving on with your day.
This meditation is a simple yet effective way to center yourself, reduce stress, and cultivate mindfulness.
You can practice it anytime you need a moment of calm or focus.