Welcome to this moment of pause.
In the midst of a busy day,
When your mind feels scattered and your energy is pulled in so many directions,
This meditation will guide you back to center.
No matter how hectic your day has been,
You do have the ability to reset,
To reconnect,
And to find stillness within yourself.
Through intentional breathing,
You can restore clarity,
Calm and focus,
Giving yourself the space to move forward with greater ease.
Take a moment to find a comfortable position.
You may choose to sit with your feet flat on the ground,
Or stand tall with your spine elongated,
Or even lie down for a moment if that feels supportive.
Close your eyes,
If you are able,
Or simply soften your gaze.
Allow yourself to arrive fully in this space at this moment.
Begin by taking a slow,
Deep breath in through your nose,
Filling your lungs completely,
And exhaling gently through your mouth.
Feel the breath move through you like a wave,
Lifting,
Expanding,
And then releasing with ease.
Now,
Settle into a steady rhythm of breathing.
Inhale,
Feel the air filling your chest,
Expanding your ribs.
Exhale,
Allow everything to soften and let go.
With every breath in,
You welcome energy and clarity.
With each breath out,
Release tension,
Overwhelm,
And anything that no longer serves you.
Notice the sensations in your body now.
Perhaps there is tightness in your shoulders,
A subtle clenching in your jaw,
Or tension in your hands.
Without judgment,
Simply observe yourself.
With your next exhale,
Imagine sending your breath directly to these areas,
Inviting them to relax and soften.
Now,
Bring your awareness to the space between your inhales and exhales,
That quiet pause where stillness lives.
Linger there for a moment,
Feeling the fullness of presence.
You have nothing to do.
You have nothing to fix.
You have just this breath,
This moment,
This steady rhythm guiding you back to yourself.
As thoughts arise,
Acknowledge them with kindness,
Then let them drift away like leaves floating on a gentle stream.
There is no need to hold on to them.
Return your awareness to your breath,
The inhales drawing in calm and steadiness,
The exhales releasing all that you do not need.
Now let's deepen this practice with an intentional breath count.
Inhale for a slow count of four.
Hold for a moment.
And then exhale for a count of six.
Again,
Inhale.
You're feeling expansion,
Possibility.
And now exhale,
Releasing,
Surrendering,
Grounding yourself.
Let's do this one more time,
Knowing that each breath is slowing and steadying your mind.
In this moment,
You are centered.
Your brain is your anchor,
Your foundation.
No matter what unfolds in the rest of your day,
You can return to this place within yourself,
This quiet stillness that is always here waiting for you.
As you prepare to return to your day,
Take one final deep breath in,
And a long cleansing breath out.
Gently wiggle your fingers and toes,
Bringing awareness back to your body.
When you hear the chime,
Let it be a gentle signal guiding you back to the present moment with clarity and ease.
Let it remind you that this breath,
This sense of calm,
Is always within your reach.
You are centered.
You are calm.
You are ready.
And as the sound fades,
Carry this steadiness with you into the rest of your day.
