Escape from busyness meditation.
This is an opportunity to escape from the busyness of life,
To reconnect and ground yourself.
The next few minutes will be for you and only you.
Find a quiet place where you'll be undisturbed and get comfortable.
Grab a cushion to sit on or roll up a blanket.
You can lie down on your bed if you wish or sit on a chair with your back gently supported by the backrest.
Roll your shoulders forwards then backwards a few times and move your neck gently from side to side and feel the tension easing.
Then when you're ready close your eyes or if you prefer keep them open with a soft focus.
Notice the sounds furthest away from you,
Then the sounds around you,
The feeling of warmth or coolness of the air in the room.
Become aware of yourself calm and still,
The contact of your body against the chair or bed,
The feeling of your clothing against your skin.
Now turn your attention to your breath as it moves through your nostrils and down into your abdomen then out again.
Notice the rise and fall of your chest.
Try not to control your breathing,
Just let it flow,
Let it be naturally.
As you focus on your breathing you may become aware of thoughts creeping into your mind.
Allow them to enter,
Acknowledge their presence and then watch them pass across your mind as you would watch a cloud on a summer's day.
Then refocus on the rhythm of your breathing.
You may find that you feel a strong emotion,
Perhaps anxiety from the day that you're having or sadness.
Instead of fighting that emotion and trying to push it away,
Let it rest within you.
Observe it for a few moments if you feel comfortable doing so and then return to your breath.
Perhaps you're experiencing physical pain from an injury or a tension headache while maintaining the gentle rhythm of your breathing.
Move your awareness to the pain,
Explore it for a moment,
Noticing its intensity.
Then take a deep breath and send it to that area and release the breath.
Return your focus to the soothing rhythm and sensations of air filling your nostrils and abdomen.
Your breath is your anchor,
You can use it at any time no matter where you are or watch your thoughts or emotions.
Remember that it is always with you.
Stay with that breath now with the rise and fall of your abdomen.
Then gently return your attention to your body,
To the contact with the chair or bed,
To the sounds within the room and to those further away.
When you're ready,
Stretch,
Open your eyes,
Ready to return to your day.
