Come to find a seated position on a chair or whatever feels comfortable for you.
And before closing your eyes,
Just take a minute to shake out your arms,
Move your shoulders,
Reach your arms overhead.
I'm just finding whatever movement feels good for your body right now.
Releasing some energy,
Maybe dropping your left ear to your left shoulder,
Your right ear to the right shoulder.
And then slowly make your way into stillness,
Bringing your palms to your thighs,
Or letting your hands rest in your lap.
And if you'd like you can close your eyes,
Or you can let your gaze rest in a point out in front of you.
Keeping your gaze still.
Now bring your awareness to the sensations within the body.
Maybe you notice some buzzing or tingling from that little bit of movement we did.
Maybe some heat or coolness.
Maybe you feel some tension.
Nothing's right or wrong,
Just noticing.
And then allowing the body to be however it is in this moment.
Bring your awareness to the breath,
To the inflow and the outflow.
It's like waves in the ocean,
Like the ebb and the flow of the tides.
And just as with the body,
See if you can allow the breath to be as it is.
Just noticing and creating a space of acceptance and allowance.
Allowing things to be just as they are in this moment.
And that might mean that the waves are really chaotic.
Might mean the waves are really calm.
Either one is okay.
And with each exhale,
See if there's any tension in the body that's ready to release.
And with each exhale,
See if you can soften or rest your body further into the chair or the floor.
Just noticing the support beneath you.
And you might even bring your awareness into your tailbone,
Into your seat.
Just noticing the pressure.
If your attention has wandered,
It's totally okay.
It's totally normal.
Just bring your attention back to the breath.
Seeing that it's always here.
It hasn't gone anywhere.
And again,
Just rest with the breath.
And then when you feel ready,
You take a deep inhale through your nose.
Filling your belly and your chest.
And pausing at the top of the inhale.
And then slowly release the exhale.
Relaxing.
Then you can begin to blink your eyes open.
Maybe bringing some movement back into the body.
Shaking your arms out or rolling your shoulders,
Rolling your neck.
And just taking a moment to notice how your body might feel.
Just taking a moment to notice how your body or your mind might feel different after that short meditation.
And now you're ready to move forward with your day.
