(~10min)
- Find a quiet and comfortable space where you can sit or lie down. Close your eyes and take a moment to settle into a relaxed position.
- Begin by bringing your attention to your breath. Notice the sensation of the breath entering and leaving your body. Focus on the natural rhythm of your breath, without trying to change or control it. Feel the rise and fall of your abdomen or the gentle flow of air in and out of your nostrils.
- As you continue to breathe, become aware of any tension or tightness in your body. With each exhale, imagine releasing that tension, allowing your body to become more relaxed and at ease.
- Shift your attention to the present moment. Let go of thoughts about the past or future and anchor yourself in the here and now. Notice any sounds around you, the feeling of your body supported by the surface beneath you, and any sensations in your body.
- Take a moment to cultivate gratitude. Reflect on something you are grateful for in your life. It can be as simple as the warmth of the sun, the love of a friend, or the gift of good health. Allow a sense of gratitude to fill your heart and bring a smile to your face.
- Practice mindful body scan. Start from the top of your head and slowly scan down through your body, paying attention to each part. Notice any sensations, areas of tension, or areas of ease. If you encounter tension, imagine sending your breath to that area, allowing it to soften and relax.
- Bring kindness and compassion to your thoughts. Notice any self-critical or negative thoughts that may arise. Instead of getting caught up in them, practice self-compassion. Offer yourself words of kindness and understanding, as you would to a dear friend.
- Allow your mind to rest in stillness. Let go of any effort or striving and simply be. Allow your thoughts to come and go without judgment or attachment. Observe them as passing clouds in the sky of your mind.
- As you near the end of your meditation, take a few moments to once again focus on your breath. Take a deep breath in, and as you exhale, bring your awareness back to your body and the present moment.
- Gently open your eyes and take a moment to transition back to your surroundings. Carry the sense of calm and clarity you cultivated during this meditation into the rest of your day.