This meditation is a simple technique to reduce stress, tension and anxiety and to promote a calm and tranquil mind.
Sit in a comfortable position, either cross-legged on the floor or in a chair. Sit up tall with the spine straight, the shoulders relaxed and the chest open. Rest the hands on your knees or in your lap with the palms facing up. Relax the face, jaw, and belly. Let the tongue rest on the roof of the mouth, just behind the front teeth. Allow the eyes to lightly close.
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Breathe slowly, smoothly and deeply in and out through the nose. Let the inhale start in the belly and then rise gently up into the chest. As the breath slows and deepens, let go of any thoughts or distractions and allow the mind to focus on the breath. Draw your focus deeply inside your body, to its very core, finding a place of stillness, quiet and peace. Breathe deeply into this center filling it with your awareness. Feel this place of inner peace being nourished with your breath and awareness, slowly beginning to grow and expand outwards. Feel this place of inner peace expand to fill your entire being. Feel your inner peace completely saturating your body and radiating outwards into the world.
Practice this meditation for 10-20 minutes. To end, gently let the eyes blink open, inhale the palms together in front of the heart, exhale and gently bow. Take a moment or two before moving on with the rest of your day.