Meditation does not have to be another thing on your to do list.
To begin with keep it simple.
  • Be curious, this is time to be gentle and observant.
  • Create a space in time, by placing a sarong, towel, rug or mat down on the lawn, pavement or carpet.
  • Choose whether you prefer to be moving or stationary?
  • Create a point of focus - a candle is wonderful for focusing your attention, as is watching the waves in the ocean or ripples on the river.
  • Or simply choose to move in a way you wouldn't ordinarily move, gently stretch your body in new and gentle ways...
Affirmation: I choose to create space physically and mentally in my day.

Skill One

Stop
  • Close your eyes.
  • Become aware of your breath.
  • Is the inhalation longer than the exhalation?
  • Can you bring all of your attention to the breath?
  • Is your breathing shallow or deep?
  • Pour it all out in each exhalation.
  • Can you pause at the end of the inhalation and the exhalation?
  • Do you give yourself permission to explore just focusing on one thing for this moment?

Affirmation: I breathe and I relax...

.

Skill Two

Check in with yourself and feel.
  • Are you agitated, stressed, angry or frustrated?
  • Are you depressed, withdrawn, saddened, disappointed?
  • Are you physically hurting or in pain?
  • Are you not able to express yourself?
  • Are you just needing timeout to recharge your batteries?
  • Check inwards...commit to leaning into where this emotion may be felt the most.
  • Massage the point of reference with your fingertips.
  • ​Are you able to express where these feelings are held physically in your body by drawing a picture or writing about it in a journal?
​​ Affirmation: I feel and I release.

Skill Three

Open your eyes.
Notice the sounds, your breath.
Walk around and focus on each step.
Sense the foot touching the ground.
Feel the rhythm of your breath
as you move.
Feel the earth beneath your feet.
Look for signs of life
growing without thought.
Focus on the physicality
of life around you.
Explore without an agenda.
Notice don't criticise.
Witness the space as if you were seeing it for the first time with the eyes of caring, loving non judgemental person.

Affirmation:
I am effortlessly aware of the signs of life in my environment.
I give thanks for this space and allow all to be as it is.
Life is constantly changing
​ and so am I.