Just closing your eyes and sitting with your palms face up on your lap.
Follow your breath and just notice it.
Not trying to change it,
Just being aware.
Notice the rise and fall of your chest as your lungs expand and contract.
Notice your entire body.
Is there any tension?
If yes,
Then use your breath to release the tension.
With the out breath,
Release through any areas of tension feeling relaxed and soothed and calm as you breathe out.
Breathe out all of the tension and feel relaxed.
Now bring your attention back to the breath and notice the pause between the in breath and the out breath and the pause between the out breath and the in breath.
Breathe in and pause,
Breathe out and pause.
Feel yourself becoming calm and centered.
Keep following your breath.
If your mind wanders then gently bring it back.
Inhale,
Pause and feel the peace.
Exhale,
Pause and feel the peace.
Now you are in the rhythm of this,
Bring your attention to your heart center and repeat internally I am calm I am centered I am peaceful I am calm I am centered I am peaceful I am calm.
I am centered.
I am peaceful.
Keep repeating internally with your awareness on your heart and feel the strength of repeating this internally.
I am calm.
I am centered.
I am peaceful.
As you continue to repeat this internally,
If your mind wanders,
This is okay,
Just bring it back.
Bringing our mind back is a skill to practice with gentleness and kindness.
Keep coming back to the internal speech with your focus on your heart.
I am calm.
I am centered.
I am peaceful.
As you repeat these words internally,
Feel yourself going deeper and deeper.
Feel the calm and peace filling you up and overflowing all around you.
The more you do this practice,
The stronger the feeling will get and the easier it will be to regain this feeling throughout the day when you need to.
If you are feeling off-center,
Take 20 seconds and close your eyes and bring yourself back to the calm that you created with this meditation.
Throughout the day,
Keep returning to peace whenever you need to.
Whenever you feel off-balance,
Just come back to the breath and the internal speech.
I am calm.
I am centered.
I am peaceful.
Tap back into this throughout the day and bring back the calm and peace with ease.
Bringing your awareness back to your breath,
And again noticing the rise and the fall of your chest as you inhale and exhale.
Just putting all of your awareness on the inhale and the exhale.
Inhale lungs expanding,
Exhale lungs contracting.
Just stay with this for a moment.
And on your next exhale,
Opening your eyes feeling calm,
Centered and peaceful.
