In between meetings,
Just for this short moment,
There's nothing you need to do.
You don't need to carry the last conversation forward.
You don't need to process it right now.
Nothing needs to be held on to.
Simply taking a few minutes in between,
Inviting you to settle into a comfortable position,
Then gently closing down your eyes or softening your gaze and simply noticing your body now.
Feet on the ground,
Hands resting,
Sitting back into the chair,
Feeling the support beneath you.
Then letting go of your body and gently resting your awareness on the breath.
Not changing it,
Not controlling it,
Just noticing it as it is right now.
Perhaps noticing where the breath feels strongest for you.
At the nose,
The chest or down in the belly.
Noticing it moving in and out.
You may notice the quality of your breath right now,
Whether it feels a little fast or more steady,
Whether it feels shallow or a little deeper.
Nothing needs to be changed.
Simply letting your attention rest here.
Then whenever your mind drifts,
Gently returning back to the breath.
There may be thoughts still moving in the background,
Replaying parts of the last meeting or moving into thinking about what comes next.
That's okay.
You don't need to follow them.
You don't need to resolve them.
Just noticing them as they are and then gently resting your awareness back on your breath.
Breathing in and breathing out.
Letting thoughts pass through without holding onto them.
Simply staying with the breath now.
Nothing to prepare,
Nothing to hold on to.
Just this moment now in between.
And then whenever you're ready,
Bringing awareness back into the space around you and entering the next meeting a little steadier,
A little more present than before,
And then gently opening your eyes.
Knowing this meditation is available for you anytime you need a pause between meetings.
Thank you.
