This short meditation is here for those moments when everything feels like too much.
You may have a lot happening around you.
Or perhaps your mind is racing with everything that still needs to be done.
For the next few minutes,
Just allow yourself to pause and come into this space.
You can close your eyes if that feels comfortable.
You might like to soften your gaze.
And take a moment to notice the support.
Underneath your body.
Feel your feet resting on the floor.
Or your body supported by the chair or the bed.
Begin by taking a slow breath in through your nose and then a gentle breath out through your mouth.
Again.
Breathing in.
And allowing your out-breath to be soft.
And then forced.
Let your breathing return to its own natural rhythm.
There's no need to control it.
Just simply notice each breath as it arrives.
And notice each breath as it leaves.
Now gently bring your attention to the place where your body is making contact with the surface beneath you.
Notice the pressure.
The temperature.
And the feeling of being supported where you are.
When we feel overwhelmed,
Our attention can become caught in our thoughts.
Just moving from one problem to another.
Thinking about what has happened or what might happen next.
For these next few moments allow your body to become your anchor.
Notice your jaw.
Can you soften it slightly?
Allow your tongue to rest.
Let your shoulders drop away from your ears.
Soften your hand.
And allow your fingers to rest.
You're not forcing yourself to relax.
You're simply giving your body permission.
To let go of a little tension.
Even 1% softer is enough.
Notice three sounds around you.
Perhaps a sound nearby.
Or maybe further away.
And then the quietest sound you can hear.
Notice the feeling of the air against your skin.
The touch of your clothing.
And the steady support beneath you.
Now return to your breathing.
As you breathe in,
Quietly say to yourself,
I'm here.
And as you breathe out.
One thing at a time.
Breathing in,
I am here.
Breathing out,
One thing at a time.
You don't have to solve everything in this moment.
You do not have to work through your entire list.
Right now,
Your only task is to take this breath.
And then the next one.
If thoughts continue to appear,
That's all okay,
Just notice them.
Then gently return to the feeling of your feet on the floor.
Your body being supported.
Or your breath moving in and out.
Take one more slow,
Comfortable breath in.
And allow the exhale to be that little bit longer.
Begin to notice the room around you again.
Listen to the sounds.
Feel the surface beneath you.
Gently move your fingers and toes.
And when you are ready,
Slowly open your eyes or lift your gaze.
And you might like to take whatever calm you have now into the next part of your day.
You only need to take one thing at a moment and one step.
At a time.
Take care.
