Beginner Meditation

Take a moment to find a quiet,

Comfortable space where you can sit,

Stand,

Or even lay down,

Stepping away from your computer or your desk or anything that you're working on at the moment.

Allow yourself to gently close your eyes or soften your gaze and start to focus inward.

Take a deep breath in through your nose,

Fill your lungs,

And then exhale slowly out your mouth.

Feel your feet or your body connect to the ground or the floor beneath you.

And if you're standing on your feet,

Imagine roots growing from the soles of your feet and anchoring you firmly to the earth.

If you're seated or lying on your back,

Just notice the different parts of your body that are connected.

Maybe notice those different textures against your skin.

With each breath,

Feel the sense of connection deepen,

Grounding you to the present moment.

Let the support of the earth beneath you hold you up,

Allowing tension to drain away.

Bring your awareness to your breath.

Notice the cool air as you inhale through your nose and the warmth as you exhale.

Allow your breath to flow naturally,

So as not to force or try to control the breath.

Just observe.

With each exhale,

Let go of any stress or tension or mental clutter that may have built up over your day.

Inhale calm,

Clear energy,

And exhale tightness or heaviness.

And if your mind begins to wander,

Gently guide your attention back to your breath.

Use it as a point of focus.

Now shift your awareness to your body.

Start at the top of your head.

Slowly scan down.

Notice how each part of your body feels.

Relax your forehead.

Soften your jaw.

Allow your shoulders to drop away from your ears.

Allow the arms to rest comfortably.

Relax the fingers and the wrists.

Feel the weight of your body being supported by the ground,

The chair,

The floor.

Move your awareness down through your chest,

Your abdomen,

Your hips.

Relax your legs,

And finally your feet,

Your ankles,

And your toes.

With each breath,

Invite relaxation into any areas that feel tight or tense.

Imagine you're standing in a peaceful,

Calming place.

Maybe a beach,

A forest,

A garden.

Picture the scene clearly in your mind.

Feel the gentle breeze,

Hear the sounds around you,

And absorb the calming energy of the space.

As you breathe in,

Visualize yourself drawing in the peaceful energy of this place.

As you breathe out,

Release any remaining stress or tension.

Bring your awareness back to the room around you.

Notice any sounds.

Wiggle your fingers and toes.

Stretch if it feels right.

Take one last deep breath in.

As you exhale,

Gently open your eyes,

Feeling refreshed and centered.

Remember that you can always return to this state of calm at any point in your day.

When you're ready,

You can return to your tasks,

Carrying this sense of peace with you into whatever comes next in your day.