You might want to choose to do this meditation lying down,
Especially if your mind is racing.
Or if you're settling in for sleep and want something to gently anchor you back into your body.
And out of your swirling thoughts.
You can also sit or recline,
Whatever feels most supportive for you right now.
This practice is simply an invitation to shift your attention from the noise in your mind to the sensations that are already here in your body.
Nothing to get right,
Nothing to perform.
Just a moment to come back to yourself.
If it feels okay,
You might place one hand on your forehead and the other over your heart.
And if that placement doesn't work for your body today,
You're welcome to choose any position that feels comfortable and natural for you.
Comfort matters here.
Your body gets to have a say.
Taking a slow breath in.
And a slow breath out.
Letting the sound of your breath be as loud or as soft as it naturally is.
Begin to notice the quality of your hands.
Their weight.
Their temperature.
The pressure where they meet your body.
Or anything else that shows up.
Feeling your chest rise with each in-breath and fall with each out-breath.
Let your awareness drift toward the space between your two hands,
Just noticing that space,
Breathing into it at your own pace.
For this moment,
This is the only thing you're responsible for.
Breathing.
However your breath wants to sound.
And noticing any urges to move your hands without needing to act on them.
When you're ready,
You might move the hand from your forehead down to your stomach.
Letting the other hand stay where it is over your heart.
Adjust however you need.
Comfort isn't just allowed here,
It's encouraged.
Your body gets to lead.
Bring your attention to the space between your hands now.
Noticing pressure.
Warmth.
Coolness.
Or the gentle rise and fall of your belly as it follows your breath.
Let this be your focus,
Just this small space.
Just this moment.
Breathing in whatever way feels right for you.
Letting the sound of your breath be present and real.
Allowing yourself to be here,
Knowing you can return to this place anytime you need to throughout your day.
And when you feel ready,
You can shift your body in any way that feels natural,
Letting your awareness widen back out to the room around you.
Feeling grounded.
Centered.
And able to continue on with your day.
