Welcome to this calm right now short meditation.
Go ahead and find a position that feels comfortable for you.
Either lying down on your back or seated.
And if you found your way here because everything feels like a little too much right now.
You don't need to solve everything in the next few minutes.
Don't need to figure anything out.
For now,
We're simply going to create a little space between you and everything that's asking for your attention.
Allow your hands to rest somewhere easy.
And just start to notice that you are here.
Right here,
Right now.
Before we start or do anything else,
Just take a slow breath in through your nose.
And then take one more little small sip of air at the top.
And then exhale slowly out through your mouth.
Let's do that again.
So we'll do an inhale.
That's it.
Breathe it out through your mouth.
Slowly.
One last time,
Inhale,
Sit.
Nice long exhale.
Now just let your breath be normal.
There's nothing to control.
There's nothing to force.
Just breathe.
And start to notice where your body is being supported.
The chair beneath you.
The floor beneath you.
Bed beneath you.
Whatever is holding you right now,
Let it hold a little bit more weight.
Now see if you can soften your forehead a little.
Bring your lips together.
Their teeth apart.
And your tongue away from the roof of your mouth.
Allow your shoulders to drop away from your ears.
Soften your hands,
Soften your belly.
And you don't have to make your entire body relax.
Just notice one place in your body that might be willing to soften.
Even if it's 5 or 10%.
And quietly remind yourself.
I am here.
I am breathing.
This moment is enough.
And if your mind is busy,
That's okay.
You don't have to stop your thoughts.
Just imagine that each thought is simply something passing through your awareness.
A sound passing by.
Cloud moving across the sky.
A leaf floating down a stream.
You don't have to follow it.
You don't have to push it away.
Just notice it and come back.
Back to the feeling of your breath.
Back to the weight of your body.
Back to right now,
Right here.
Notice your inhale.
And notice your exhale.
And without forcing anything,
Allow the exhale to become just a little slower.
Breathing in naturally and breathing out softly.
N,
And a long,
Easy breath out.
Again,
Breathing in.
And release,
Exhale out.
For these next few breaths,
Imagine that every exhale creates a little bit more room inside of you.
Room around your thoughts.
Room around the worry.
Room around everything you have been carrying.
You can have a lot going on and still find one quiet breath.
You can have unanswered questions and still soften your shoulders.
You can have things waiting for you and still be here in this moment.
Nothing outside of this moment needs your attention right now,
Just this breath.
And then this one.
And then this one.
Bring your awareness now to the center of your chest,
Your heart center.
You might place a hand there if it feels comforting.
And feel the warmth of your hand.
Feel the gentle movement beneath it as you breathe.
And silently say to yourself,
Right now,
I choose softness.
Right now,
I choose space.
Right now,
I don't have to carry everything at once.
Take a slightly fuller breath in and release it slowly.
Again.
Breathing in.
And breathing out.
Start to notice the room around you again.
Notice the sounds.
The temperature of the air.
The places where your body meets the surface beneath you.
Maybe gently move your fingers.
Move your toes.
Roll your shoulders if that feels good.
And before you move on with your day,
Remember this.
You don't have to wait for the whole world to become quiet before you can find a little quiet within yourself.
You don't need an hour.
You don't need perfect circumstances.
Sometimes calm begins with one breath.
One softened shoulder.
One moment of remembering,
I am here,
I am breathing.
And for this moment,
That is enough.
Take one final slow breath in.
Let it go.
Whenever you're ready.
Softly open your eyes.
And carry this little bit of space with you into whatever comes next.
Namaste.
