Begin by finding a quiet space away from any screens or digital devices.
If you are listening to this meditation from your phone,
Be sure to position the phone face down and away from you so that you are less tempted to get distracted.
Sit comfortably on a chair,
Bed,
Or the floor with your spine upright and hands resting gently on your lap,
Palms facing up or down.
Close your eyes and take a deep breath in,
Feeling the lungs expand.
Then slowly exhale,
Releasing any tension you might be holding.
Now bring your attention to the present moment.
Give yourself permission to release any thoughts of emails,
Notifications,
Or messages.
Simply be here in this space with your breath.
As you inhale,
Imagine a soft wave of calm washing over you.
As you exhale,
Visualize any mental clutter or digital overwhelm slowly melting away.
Take another sweet breath in and breathe it out slowly.
Stay with your breath,
Noticing its natural rhythm.
Direct your breath down towards the lower circumference of your ribcage and feel how it grounds you in this moment.
Each inhale fills you with clarity.
And each exhale releases the urge to check your phone or engage with technology.
Now bring your awareness gently to your body.
Notice any sensations.
How does it feel to be still without the distractions of the digital world?
Feel the weight of your body against the chair,
Bed,
Or floor.
Notice how your muscles relax,
How your heartbeat slows as you continue to breathe.
Take a moment to appreciate this simplicity,
This time of pause.
You don't need to be anywhere else but right here.
There is no rush,
No urgency,
No pressure.
There is no rush,
No urgency.
There's more than enough time.
Be here now with the steady flow of your breath,
The peaceful stillness in and around you.
Stay in this space for as long as you need,
Letting your mind rest and reset,
Free from the pull of technology.
When you feel ready,
Gently wiggle your fingers and toes.
Slowly open your eyes and carry this sense of calm with you as you return to your day,
Mindful,
Present,
And at ease.
