19:55
Suitable for everyone, this 20 minute meditation can be used to focus on your body and breath as ancors to bring you back to the present moment. As much as you can, when the mind wanders (which it will!), gently bring your attention back and listen to my voice again. The aim is to "Fall Awake" not asleep- so if you find you are falling asleep, try opening your eyes and look at the ground with a soft focus. Sit with your back away from the chair, up-right with hands on knees, feeling erect but not tense. Allow yourself to arrive. After the meditation ends, keep with the feeling, rather than rush to start the rest of your day. This is time out for you to disconnect from everyday life and re-connect with yourself.