Welcome, dear Meditator.

Begin by finding a quiet place if you can. Even sitting or standing, take a moment to soften your gaze to the sky. If you’re indoors, rest your gaze on your hands.

Take a deep breath through your nostrils and exhale through your mouth gently. Notice the rise and fall of your chest. With each inhale, let your body receive the calm from nature. With each exhale, let the stress dissolve like air dissolves in the atmosphere.

Now, bring your attention to your body, noticing any areas of tightness or discomfort. 

Maybe you feel tension in your shoulders from hunching over your desk or tightness in your jaw from clenching your teeth. Whatever sensations arise, acknowledge them without judgment, allowing them to be as they are.

Next, shift your focus to your thoughts, noticing any patterns of worry or rumination that may be playing in the background of your mind. 

Perhaps you’re replaying a difficult conversation with a coworker or worrying about an upcoming presentation. 

Whatever thoughts arise, observe them without getting caught up and let them pass like a stranger on the street.

As you continue to breathe, observe, and let go, notice the ease in your mind and body.

Also, notice that some negative sensations are arising in the body. Those sensations would have settled down somewhere in your body, weighing you down even more at the end of the day.

Continue holding on to each thought and release them with each exhale. You may do the same for each stiffness in your body as well.

With the next inhale, breathe in the strength and kindness of nature. Let your mind and body be stronger yet kind to yourself.

Remember this every time you feel stressed. 

When you’re ready, gently open your eyes if they were closed and return your awareness to your surroundings with a renewed sense of calm and strength.

May you be stronger with each breath.

With gratitude and love!