Begin by finding a comfortable seated position. Sit up straight, but not rigid. Relax your shoulders, rest your hands gently on your lap, and close your eyes.
Minute 1: Settling In
Take a deep breath in through your nose, hold it for a moment, and then exhale slowly through your mouth. Repeat this a few times, allowing your breath to settle into a natural rhythm. Feel the weight of your body on the chair or floor. Notice the points of contact between your body and the surface you are sitting on.
Minute 2: Body Awareness
Bring your attention to your feet. Notice how they feel against the floor. Slowly move your awareness up through your legs, noticing any sensations or areas of tension. Continue this gentle scan, moving up through your hips, lower back, and abdomen. Let go of any tension you encounter. Feel your chest rise and fall with each breath.
Minute 3: Breath Focus
Now, focus on your breath. Notice the sensation of the air entering and leaving your nostrils. Observe the rise and fall of your chest or abdomen with each inhale and exhale. If your mind begins to wander, gently bring your focus back to your breath. It’s normal for thoughts to arise; just acknowledge them without judgment and return to your breathing.
Minute 4: Mental Calm
Imagine a place where you feel completely at ease. It could be a beach, a forest, a mountain top, or any place that brings you peace. Picture yourself there, experiencing the sights, sounds, and sensations of this place. Allow the calmness of this place to wash over you, filling you with a sense of peace and tranquility.
Minute 5: Embracing Stillness
As you continue to breathe calmly, embrace the stillness around you. Allow yourself to be present in this moment. Let go of any worries, plans, or distractions. Give yourself permission to simply be. Enjoy this moment of stillness and quiet.
Minute 6: Gentle Return
Begin to bring your awareness back to your physical body. Notice the sensation of your body against the chair or floor again. Wiggle your fingers and toes gently. When you feel ready, slowly open your eyes, bringing your awareness back to your surroundings. Take a moment to notice how you feel. Carry this sense of calm and presence with you as you continue with your day.
Remember, meditation is a practice. The more you do it, the more natural it will feel. Each time you meditate, you are nurturing your ability to find peace and stillness within yourself.
With warmth & compassion
Shaun