If you're listening today because your thoughts feel scattered,
Or if you're wondering if you're doing it right,
Welcome.
In our fast-moving lives,
It's easy to mistake constant activity for progress.
We juggle thoughts,
Tasks,
And emotions,
Often without noticing how much energy it takes just to keep up.
The mind becomes cluttered,
Our focus splinters,
And we start to wonder why even moments of rest feel like restlessness.
When life feels scattered,
It isn't because we're doing something wrong.
It's because our attention is being pulled in too many directions at once.
This settle and rest meditation is designed to bring you back to one simple thing.
Your breath.
This short practice,
Which you can start doing on a daily basis,
Helps train the mind to pause,
To return,
And to rebuild focus.
One breath at a time.
You might think of it as a reset button for the nervous system.
Each time you notice distraction and gently guide your attention back,
You're not failing,
You're strengthening the ability to begin again.
Over time,
This small daily habit supports greater clarity,
Steadiness,
And ease,
Both in meditation and in life.
There's no right way,
And there's no wrong way here.
Only exploration.
Let's begin your practice.
Find a comfortable seat on a cushion,
On a chair,
Or wherever you are right now.
Let your feet or your sit bones feel supported.
Lengthen the spine gently.
Soften the shoulders.
And relax.
Let your hands rest where they are.
Soft and easy.
Take a moment to relax your jaw.
And take a slow,
Deep breath in through the nose.
And letting it out through the mouth.
Again,
Take a nice,
Deep breath in through the nose.
In 4,
3,
2,
1.
And letting it out through the mouth.
In 6,
5,
4,
3,
2,
And 1.
And now,
Just allow your breath to return to its natural rhythm.
Now,
Place your attention at the tip of your nose.
And notice the air moving in and moving out.
Just keeping your awareness here on the tip of your nose.
And noticing the air moving in and moving out.
When you find your mind wandering,
As it will,
Acknowledge it kindly.
And then gently guide your attention back to the tip of your nose and the breath.
Each return is a repetition.
Building the muscle of attention.
If you're finding tension in the body is appearing,
Just relax the jaw.
Soften the eyes.
And even just gently shift the body again to find comfort.
If your attention has drifted,
Acknowledge it.
And then gently guide your attention back to the tip of your nose and the breath.
Drawing in.
And releasing.
Now,
Release your attention from the tip of your nose.
And broaden your awareness.
Feel the points of contact with the chair or the cushion beneath you.
Sense the temperature of the room around you.
And notice the quiet rise and the fall of the breath through the belly and ribs.
And just now allowing everything to be just as it is.
And as we come to the close of this practice,
Begin to deepen your breath.
Gently reawaken your body with small movements.
Perhaps roll the shoulders or wiggle your fingers or your toes.
More softly stretching through the spine.
And just taking the time to notice your surroundings.
And easefully returning into your space.
Know that each time you return to this meditation,
You're strengthening your ability to pause,
Breathe,
And reset no matter what the day brings.
With consistent practice,
It becomes easier to notice when your thoughts drip.
And to guide them back with kindness.
And over time,
This simply daily habit builds steadiness,
Clarity,
And a quiet sense of confidence.
If this meditation felt supportive,
Leave it into your regular rhythm.
Even just a few minutes each morning or evening,
You may be surprised at how these small mindful resets begin to ripple gently into the rest of your day.
