Steady Ground In Busy Times

This meditation guides listeners through a brief practice of mindful breathing and grounding. It includes gentle instructions for releasing tension, focusing attention, and cultivating gratitude. The session is designed to provide calm and clarity in under five minutes.

Music attribution:
Somewhere in the Clouds by Keys of Moon

Transcript

Take a moment now to settle in.

Sit comfortably,

Place your feet firmly on the ground and let your hands rest naturally on your lap.

If you feel comfortable,

Close your eyes.

Let us begin with a deep breath.

Inhale slowly through your nose and notice your chest rise.

Exhale gently through your mouth and allow your body to release some of its tension.

Take another slow steady breath in.

Feel the air fill your lungs.

Now exhale fully,

Letting go of whatever you do not need to carry right now.

Maybe that's an email you haven't answered yet.

Maybe it's the thought of what's for dinner.

For the next few minutes,

You don't need to solve anything.

Life moves fast.

There are responsibilities,

Expectations and plenty of noise.

And sometimes,

In the middle of all that,

The most radical thing you can do,

The most unexpected thing,

Is to stop.

To pause.

To simply sit still.

So in this moment,

Focus only on your breath.

Nothing more.

Each inhale is a reminder of your energy.

Of your possibility.

Each exhale is a quiet release.

Like putting down a bag you've been carrying all day.

You may notice your mind wandering off.

That's fine.

It means you're alive.

Just notice it and gently return to the breath.

Now,

I want you to think of one thing you are grateful for today.

Don't overthink it.

It could be a big win or it could be something as small as the first sip of coffee this morning.

Gratitude doesn't have to be grand.

It just has to be real.

Let that feeling expand with the breath.

Filling your chest and settling into your body.

As we close,

Remember this.

You don't need perfect silence or an hour on a cushion to reset.

You can always return to your breath.

Even in the middle of a crowded room or a long commute,

You can claim this steady ground.

Take one last deep breath in and let it go.

And when you are ready,

Gently open your eyes.