Minute 1: Arrive and Breathe

Sit comfortably and gently close your eyes.
Inhale deeply through your nose and exhale slowly through your mouth.
Repeat this breathing rhythm three times, focusing only on the sensation of your breath flowing through your body.

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Minute 2: Tune into Your Body

Feel the connection between your body and the chair, floor, or cushion beneath you.
Now, gently direct your attention to different parts of your body:
Your feet, legs, hands, shoulders, and finally your face.
Consciously relax each area as you bring awareness to it.

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Minute 3: Let Go of Thoughts

Observe your thoughts without judging or holding onto them. Let them drift by like clouds.
Silently repeat a calming phrase to yourself, such as: “I am calm and relaxed,” or “I let go.”
Take a deep breath in, slowly open your eyes, and become fully present before continuing with your day.

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Tips for Use

• Practice this meditation in the morning to start your day with calm, or in the evening to wind down.
• You may also add soft background music or nature sounds to enhance the atmosphere.