Welcome to this quick reset and recenter meditation.
Find a comfortable position either sitting on a chair,
Standing up or lying down and give yourself permission to take a few short minutes to reset and recenter.
Begin by noticing either with your eyes open or closed how your body is resting on the surfaces below you.
Notice the points of pressure,
The contact and the weight of your body as it rests on the chair or the floor beneath you.
Perhaps noticing the sensations and pressure down the back of your body,
Along your backside,
Back of your legs.
Notice where your feet rest on the surfaces below them and allow your whole body to relax here and now.
And then whenever you're ready,
If it feels comfortable for you,
Begin to be aware of your breathing and pay light attention to your breath as it flows out.
And follow your breath as it flows all the way out and out.
And as you breathe out,
You might silently repeat the word calm to yourself.
Allowing a sense of calm to gently and gradually spread throughout your whole body and mind.
Breathing out and letting a sense of calm spread throughout your body and mind.
There's no need to force this to happen.
See if you can relax into it and allow it to happen naturally.
And whenever you find your mind becomes distracted,
Use that noticing to bring you back to your out-breath,
Following your breath as it flows all the way out,
Into allowing a feeling of calm to gently spread throughout your body and mind.
And then notice that in that gap where your in-breath is happening,
You have your calm,
Aware center,
Your natural presence,
That silent witness,
The observer that is aware within you.
It's here all the time.
You don't have to create it.
You don't even have to strengthen it.
You simply have to remember to recognize it.
It's always here,
Lying in the background of your experience.
It is like the eye of a storm,
A refuge and source of your infinite inner calm,
Clarity and awareness.
Notice that this aware presence that you are is what is aware that your body is breathing,
Aware of repeating the word calm and any subtle changes that invites into your body.
So just for a short moment,
Recognize your center,
Your calm,
Your natural presence,
Calm,
Clear,
Aware center.
And you might like to take a deep,
Relaxing,
Releasing breath and let go of everything you have been carrying up until this point.
Feeling what it's like just to simply be present for a moment without having to attend to anything or anyone else,
Nothing else to think about or do.
Simply recognizing your most intimate,
Primary sense of yourself and seeing if you can bring any sense or glimpse of this centeredness out into the rest of your day.
When you're ready,
Reconnecting again to where you are here and now by feeling how your body is sitting on the chair,
Standing on the floor,
Resting on the supports below.
In your mind's eye,
Having a sense of where you are,
The room or the space that you're in and gradually reawakening,
Softly opening your eyes if they're closed,
And taking a few moments to come back to full alertness before continuing on with your day.
