Welcome to this short practice to use on days when you haven't got a lot of time.
Maybe this is your first meditation or maybe you just need a moment to check in with yourself,
Pausing whatever you're doing and tuning inwards.
Then pausing wherever you are unless you're walking.
If you are sitting down then start to feel the support beneath your hips.
See if you can shift your posture a little bit so that you feel awake and alert for the next couple of minutes.
Just inquire within to begin with as to how's the weather inside you,
Inside your being.
Are you feeling clouded?
Are you feeling bright and sunny?
Somewhere in between,
How's the weather inside you?
And greet whatever the answer is with acceptance,
Not judgment.
And then tuning into your breathing,
Not changing it or controlling it.
Let's just watch the breath for a minute as it is.
And then that's for the next minute or so count your breath.
So as you inhale count to four.
Exhale for a count of five or maybe six.
Inhale counting for four.
Exhale for five or six.
Continuing that rhythm,
Inhaling and exhaling,
Keeping your exhale just a little bit longer than your inhale.
Take one more breath.
And then from wherever you are just set the intention to bring some of this groundedness into the rest of your day.
You can do this practice repeatedly throughout the day if you're particularly stressed and need that gentle reminder to come back to you,
To come back to your breath and just to calm things down.
Enjoy the rest of your day.
