Hi,
Welcome to this meditation.
Find a comfortable seat,
Maybe with the legs crossed,
Resting your hands on your knees,
Perhaps using a bolster under your bum for extra comfort and allow your hips to be higher than your knees.
You could even lie down if that feels better for you.
Allow the eyes to gently close and let them feel heavy.
Turn your focus inward and start noticing your breath.
There's nothing fancy here,
Just focus your attention on each inhale,
Each exhale,
And all those quiet pauses in between.
Your breath is the focus of this meditation.
It is your anchor that grounds you.
Each rhythmic inhale and exhale is starting to relax you.
Instead of all those shallow breaths you've taken while you've been stressed throughout your day,
Invite deep belly breaths,
Allowing the torso to completely fill with air,
And maybe even experimenting with longer,
Slower exhales.
Simply notice any sensations that you become aware of while observing the breath.
There's a rhythmic rise and fall of the belly and torso,
Collarbones.
There's that expansion and contraction in the sides of the waist,
The low back.
If you really tap into it,
You might notice how your body starts to let go of tension with each exhale.
The exhale is essentially a sigh of relief,
And each inhale enriches the body,
Enriches the mind,
Energizing,
Refreshing.
If you are a visual person,
Perhaps you use your mind's eye to visualize the breath rolling in and out like waves on the ocean.
Become aware of the temperature of the room,
Whether it be cool or warm or just perfect and comforting.
You might notice slight ambient noise around you,
Perhaps the rushing of air or maybe a dog barking in the distance,
Traffic.
Maybe you even tap into the slight sounds your clothing makes as the body breathes.
You may become aware of the support of the earth beneath you and how comforting it is to just lean in and relax into that support.
You may observe what body parts are in contact with the earth.
You don't have to go searching for things to observe.
You can just continue to keep the mind focused on the breath,
Letting the breath simply and freely flow in and out like waves on the ocean or perhaps like a pendulum swinging back and forth.
And this observation of the breath isn't something you need to do at a specific time of day unless that suits you.
You can use this practice of meditation at any time,
Maybe in a stressful work environment or perhaps when the mind feels overwhelmed,
You're looking for something to turn to.
Don't turn to the phone.
Turn to the silence and quiet of your inner world and observe the breath.
It will be there for you for the duration of your life,
Comforting,
Soothing.
May you have peace.
May you have love.
Namaste.
