Guided meditation

Find a comfortable position, sitting or lying down, and let your eyes close, or rest your gaze softly on the floor. Take a slow breath in through your nose... and let it out gently through your mouth. Once more. Breathe in... and breathe out, letting your shoulders drop. Now let your breathing find its own natural rhythm. There's nothing you need to do right now, and nowhere you need to be. Notice the weight of your body where it's supported. Your feet on the floor. Your back against the chair, or the bed beneath you. Let that support hold you. If your mind wanders to worries or plans, that's completely normal. Simply notice where it went, and gently bring your attention back to your breath. Breathing in, you might silently say, "I am here." Breathing out, "I can let go." Stay with this for a few more breaths. Breathing in... I am here. Breathing out... I can let go. Now begin to notice the sounds around you. Gently move your fingers and toes. When you're ready, open your eyes. Take this calm with you into the rest of your day.

Settle into a comfortable position, and allow your eyes to close. Take three slow breaths. In through the nose... and out through the mouth. In... and out. One more... in... and out. In this practice, we'll move our attention slowly through the body, simply noticing, without trying to change anything. Begin with your feet. Notice any sensations there: warmth, coolness, pressure, or perhaps nothing at all. Whatever you notice is fine. Now move your attention up into your ankles and lower legs... your knees... and your thighs. If you notice tightness, imagine breathing gently into that area, and softening a little as you breathe out. Bring your awareness to your hips and lower back. This is a place where many of us hold stress. Let it be heavy, and supported. Now your stomach. Notice it rising as you breathe in, and falling as you breathe out. Move up to your chest. Feel your heartbeat, if you can, steady and constant. Now your hands. Your fingers, your palms. Let them rest, open and relaxed. Move up through your wrists, your forearms, your elbows, and your upper arms. Bring your attention to your shoulders. Let them drop away from your ears. Notice your neck, and the back of your head. Now your face. Soften your jaw, and let your teeth part slightly. Relax the small muscles around your eyes. Smooth your forehead. Finally, take a moment to feel your whole body, from the top of your head to the tips of your toes, breathing, resting, and whole. If any part of you still feels tense, that's all right. You've given it your kind attention, and that matters. Slowly begin to deepen your breath. Wiggle your fingers and toes. Stretch if you'd like to. And when you're ready, gently open your eyes. Well done for taking this time for yourself.