Begin by finding a comfortable position. You can sit upright with your feet grounded, on a meditation pillow on the floor, or lie down if that feels better. Allow your hands to rest softly in your lap or by your sides.
Take a slow breath in through your nose… and exhale gently through your mouth. Let your shoulders drop a little more with each breath.
Now close your eyes, or soften your gaze. Notice the simple rise and fall of your breathing. There’s nothing to change or control — just observe the natural rhythm.
With your next inhale, imagine drawing in calm, steady energy. With your exhale, imagine releasing anything you don’t need right now — tension, worry, or mental noise.
Let your breath guide you into stillness.
Bring your attention to your body. Feel the weight of your body supported by the chair or the floor. Relax your jaw. Soften the space between your eyebrows. Let your hands loosen.
If your mind wanders — and it will — gently guide it back to your breath, as if you’re returning home.
Now, place one hand over your heart. Feel the warmth beneath your palm. Notice the quiet rhythm there. Take a slow breath in… and out.
Silently repeat to yourself: I am here. I am safe. I am grounded.
Allow these words to settle into your body.
Stay with your breath for a few more moments, letting each inhale bring clarity and each exhale bring ease.
When you’re ready, take one deeper breath… wiggle your fingers and toes… and gently open your eyes. Carry this sense of calm with you into the rest of your day.
