Hi,
Welcome in this meditation where we will be noting the breath.
And for this meditation you don't need to be calm,
You only need an inner motivation to press an inner pause while your phone buzzes and your thoughts race ahead.
Even when you are sitting still,
Your mind is often moving,
So right now we are not trying to fix that,
We are just getting comfortable in our own skin.
So,
Find a position that feels easy for you,
Maybe sitting,
Lying down,
Or whatever feels comfortable in the here and now,
And let your hands rest naturally and close your eyes or just soften your gaze.
Take one slow breath in and a slightly longer breath out,
Again,
In and out.
And notice something.
Your body has a built-in reset button,
It's your breath.
Each exhale tells your nervous system,
It's ok,
I can soften a little.
Even just a few breaths like this send a quiet signal you are safe enough to pause.
And bring attention to the breath itself.
Maybe you feel the air at your nose,
Or your chest rising and falling,
Or your belly gently moving.
As you breathe in,
Silently note in,
And as you breathe out,
Silently note out.
In.
So again,
A sweet invitation that there is no need to change your breathing,
No need to relax perfectly,
You are just noticing what's already here.
And your mind will wander and celebrate your humanness,
Because that's so normal.
Thoughts,
Worries,
Memories,
Plans,
All part of being human.
Sometimes you might even notice a feeling of restlessness.
A restlessness is your body and mind saying,
I've got energy moving and I'm not sure what to do with it.
So it can feel fidgety,
Tense,
Scattered,
Or impatient.
Sometimes it's anxiety,
Sometimes it's low-level agitation.
Either way,
It's a signal,
Your nervous system is stirred and could use a tiny pause.
The way you notice restlessness or any thought or feeling,
Gently say in your mind,
Restless.
Or thinking.
And then return your attention to in.
No judgment.
Just noticing and gently coming back.
And every return is a small reset.
Every pause helps your nervous system settle,
Even for a moment.
So see if you can notice the subtle effect.
The body softens.
The chest rises and falls a little easier.
The mind doesn't stop racing,
But it can move more gently.
If other feelings arise,
You can note them too.
Bored,
Tired,
Anxious,
Excited.
And then back to the breath.
In.
The space between the thought or feeling and you noticing it,
That's where inner freedom begins.
So you're not pushed around by every mental buzz.
You're learning to be present.
Just for a moment.
Now gently drop the words and just feel the breath from the inside out.
Feel your body being supported.
And maybe you will notice a tiny pause at the end of an exhale.
A pause that has always been there.
Your nervous system remembers it.
Your body knows how to reset.
Take one slightly deeper breath in.
And a slow breath out.
And bring this meditation to an end that feels comfortable for you.
Gently open your eyes and notice how the world is still here.
Your life is still here.
But maybe you feel a little bit more present,
A little more spacious,
A little more free.
And the reset button,
It's always been here.
