Hello and welcome.
My name is Mark Rowland and this is a short,
Simple meditation you can return to whenever you need to steady yourself.
There's nothing to achieve here and nothing to fix really.
You can be seated,
Lying down or even listening with your eyes open.
All that's really needed is a willingness to pause for a few minutes and come back to what's already here.
We will gently rest our attention on three simple anchors,
Which are the body,
The breath and a kind,
Steady phrase.
So if you're ready,
Let's begin.
First,
Bring your attention into the body.
Choose one place that feels easiest to notice right now.
Your feet resting on the floor,
Your back supported by a chair,
Maybe your hands resting in your lap.
You don't need to scan your whole body,
Just one of these points will be enough.
Notice the sensations there.
The weight,
Contact,
The warmth or coolness.
If your mind drifts,
That's alright,
It's completely natural.
Each time you notice it wandering,
Just gently bring your attention back to this one physical point that you've chosen.
And just let yourself stay here for the next few seconds.
Nothing else to do,
Just feeling what it's like to be supported.
Now slowly shift your awareness to your breath.
There's no need to change it at all,
No need to breathe deeply or correctly.
Simply notice where the breath is easiest to feel.
At the nostrils,
In the chest or maybe in the gentle movement of the belly.
If it helps you might quietly note breathing in and breathing out.
Allowing the breath to come and go in it's own natural rhythm.
All you are doing is simply noticing.
If you're finding thoughts arise,
That's completely okay,
Just allow them to pass in the background.
Allowing each exhale to bring you back.
Now gently introduce a simple phrase,
Choose one that feels neutral or kind.
Such as,
Right now I'm okay or nothing else to do.
Repeat the phrase,
Whatever you've chosen,
Slowly in your mind.
And let it land softly,
Especially on the out breath.
You are not trying to convince yourself of anything.
All you're doing is simply offering a steady reassuring rhythm.
If emotion arises,
Allow it.
And if nothing arises,
That's fine too.
This is the three point reset.
A simple effective way to come home to yourself.
You can return to these three anchors any time during the day.
Just remember one body sensation,
One breath and one kind phrase to yourself.
When you are ready,
Take a gentle breath in.
And slowly open your eyes if they are closed.
Carrying this safety and steadiness with you throughout the rest of the day.
I'm so grateful that you've joined me today for this simple meditation.
Have a beautiful rest of your day.
Go in peace.
Namaste.
