It's a short meditation for relaxation.
You can always find 5 minutes of your time to sit down and relax.
Sit up straight on your chair and place your feet flat on the floor,
Straighten your back,
As if your head is reaching into the sky.
Slowly and softly close your eyes.
Once your eyes are closed,
Imagine yourself in a wide open space.
It can be a desert,
Or a sea shore,
Or on top of a mountain,
Anywhere you feel comfortable,
Anywhere you feel at ease.
Observe this space and look at the horizon.
Everywhere around you,
You can see the horizon,
And this gives you a feeling of expansion.
You are alone,
You are comfortable,
You are at ease.
Now inhale all the way into your stomach,
Through your nose,
Through your chest,
Into the stomach.
If you cannot really inhale with your stomach,
Simply imagine that the air goes down,
Almost down to your belly button,
To the center of your body,
And observe this air circulating into your nose,
Into your lungs,
Into your stomach,
Out of the stomach,
Out of the lungs,
Out of the nose.
Continue observing your breath and you will make 10 inhalations and exhalations observing it.
Inhale 10,
Exhale,
Inhale 9,
Exhale,
Inhale 8,
Exhale,
Inhale 7,
Exhale,
Inhale 6,
Exhale,
Inhale 5,
Exhale,
Exhale 6,
Exhale 7,
Exhale 5,
Exhale,
Inhale 4,
Exhale,
Inhale 3,
Exhale,
Inhale 4,
Exhale 5,
Exhale 6,
Exhale 7,
Exhale 2,
Exhale,
Inhale 1,
Exhale.
Now you have created a pathway into the center of your body,
Using your own breathing.
Here at the center of your body you feel at ease.
This is like a bottom of a lake,
Where there is only stillness.
On top there may be waves,
It may be windy,
But if you go down to the bottom you will only find stillness.
Enjoy your own stillness.
