Put down your phone and come back to yourself.
10-minute guided meditation.
Find a comfortable position.
You can sit down,
Lay down,
Or simply settle wherever you are.
And when you're ready,
Gently close your eyes.
For the next few minutes,
There is nowhere else you need to be.
Nothing you need to check.
Nothing you need to respond to.
Nothing you need to know.
Just give yourself permission to be here.
Take a slow breath in through your nose.
And gently breathe out.
Again,
Breathe in and let it go.
One more time.
Take a full breath in and as you exhale allow your body to soften.
Now let your breathing return to its natural rhythm.
You don't need to change it,
Just notice it.
Notice the air coming in and the air coming out.
If your mind starts thinking about something you need to do later,
That's okay.
Notice it,
And gently come back to your breath.
Is nothing you need to accomplish here.
You are simply practicing being where you are.
Now bring your attention away from your thoughts and into your body.
Notice where your body is supported by the surface beneath you.
Feel its weight.
Notice your feet,
Your legs,
Your hips,
Your stomach,
Your chest.
Your shoulders,
Your arms,
Your hands.
Your neck.
Your face.
Notice if you're holding tension anywhere.
Maybe in your jaw?
Your shoulders.
Your stomach,
You don't have to foresee the way,
Just notice it.
And with your next exhale,
See if you can soften that area.
Just a little.
Feel what it's like to simply be inside your body,
Not looking at it.
Not judging it.
Not thinking about how it looks,
Just feeling it from the inside.
We spend so much time of our lives looking outward,
Checking,
Scrolling,
Watching,
Listening.
Talking in other people's lives,
Thoughts,
Opinions.
Messages,
And images.
And sometimes we do it so often.
And we forget what it feels like to turn our attention inwards.
So right now,
There is nothing for you to consume,
Nothing you need to catch up on.
Nothing happening somewhere else that is more important than this moment.
Just you,
Your breath,
Your body and the life that is happening around you right now.
Ask yourself quietly.
How am I actually feeling right now?
You don't need to find the perfect answer,
Just notice what comes up.
And then ask yourself.
What I have been needing lately.
Maybe an answer comes,
Maybe doesn't.
Either it's okay,
The purpose isn't to solve anything,
It's simply to give yourself enough quiet to hear yourself again.
Sometimes,
The moment we have a second of emptiness,
We reach for our phones.
Waiting in line,
Sitting on the train,
Eating alone,
Walking somewhere,
Even lying in bed,
We fill all those little spaces.
But those spaces are necessarily empty.
They're where we notice things,
Where thoughts settle,
Where ideas appear,
Where we process,
Where we feel,
Where we get to experience our own lives instead of constantly watching someone else's.
So imagine creating just a little more space in your life.
Not throwing your phone away,
Not disappearing from the world,
Just choosing sometimes not to reach for it.
Imagine finishing your coffee without shaking anything.
Walking somewhere and noticing what's around you.
Looking out the window.
Listening to someone without wondering what's happening on your screen.
Allowing yourself to be bold for a moment,
Allowing your mind to wander.
Allowing yourself to simply be.
Notice how that feels.
Maybe remind yourself I don't need to be connected to everything to be connected to my life.
Take another slow breath in.
And breathe out.
Feel your body again.
Feel the surface underneath you.
Notice the sounds around you Before you open your eyes,
Choose one small moment today when you won't reach your phone.
Maybe your next meal?
Your next walk.
The first 10 minutes after you wake up.
For the last 10 minutes before you sleep.
Nothing dramatic,
Just one little space that you choose to keep for yourself.
Take one final deep breath in and slowly breathe out.
And when you're ready,
Gently open your eyes,
Come back to the room and come back to your day,
A little more present in the life that's already here.
