This is a meditation that can be done anytime or anywhere.
So find yourself in a comfortable position and when you're ready,
Close your eyes.
Take a deep breath in through your nose and out through your mouth.
In through your nose and out.
Continue to breathe in and out naturally.
Pay attention to the breath as it goes in and out nostrils.
Relax the body,
Letting go of any place you may be holding tension.
Lower your shoulders.
Release any tension in your face and your jaw.
Soften your belly.
Release any tension in your legs.
Now place your hand on your belly and just notice the rise and fall of your belly as you breathe in and out.
Just be here for a moment.
Pay attention to what your belly is doing.
Inhale,
Expanding out.
Exhale,
Coming down,
Coming in.
Just notice the breath.
If any thoughts or stressors pop into your head,
Just acknowledge them.
In and out.
All there is right now is you and your breath.
As you exhale,
Watch it flow out of your body,
Back out through your nostrils and into the air.
Do that again.
Take a long,
Slow breath through your nose,
Following the breath,
And exhale out long and slow.
Now relax your hands onto your knees and take a moment to sit here and just notice how your body feels.
Breathe in long and slow through your nose,
Through your mouth.
Long,
Slow,
Deep breath in through your nose and out through your mouth.
Ready?
And have a great rest of your day.
