Arrive & Settle

Quick and practical, this guided short-form meditation tool is used to help focus and steady the mind and calm the body. The practice eases you from where you have been, bringing you to where you are right now before you go forward. It is great for pre-business meetings or sports to enhance performance.

Transcript

Before you go into that next meeting,

Next game,

Next thing,

Take a few minutes and find some privacy.

Taking a few full lung breaths,

Placing your hand on your belly if you're comfortable and feeling how your belly rises as you breathe in and collapses and falls off as you breathe out.

If you can,

Allowing your eyes to close naturally and letting your breath find its own rhythm.

We're just spending a few minutes to tune into the body through the breath,

Gathering our attention,

Settling,

Getting in touch as we breathe in and we breathe out right here,

Right now and knowing it.

Settling to the here and now from where we've been before,

Letting go of all of that,

Melting away.

We're not thinking about where we're going next either,

We're letting go of that too,

Melting away.

We're just here,

Now,

Breathing,

Being aware of the breath and the sensations it causes in the body.

Sentencing all of us,

The mind,

Body,

Heart,

Our whole being,

All of it,

Here with us in this same space,

All connected,

All present,

Aware of the breath and aware of breathing in and out and aware of the movements of our body and belly.

Just noticing when you get distracted by sounds or thoughts,

Simply letting it go and bringing your attention back to the breath,

Settling it in the belly,

Noticing the rise and fall as you breathe in and as you breathe out and noticing too the space in between the in-breath and the out-breath.

Being balanced,

Neither widely distracted nor tightly focused,

Steadying the mind,

Quieting in the body,

Awake and aware,

Right here,

Right now,

As we breathe and follow the breath.

And before we finish,

Just taking a moment to notice the difference in you,

Before slowly opening your eyes,

Noticing the difference in the space around you and then moving on.

Reviews

Thank you for this meditation on the breath.

Thanks Grace for sharing. ❤️