Feel free to set a timer for 10 minutes.

Sit in a comfortable position on a pillow on the floor or in a chair. Find a focus point to gaze at, or softly close your eyes.

Be present in the moment.

Don’t worry about what has happened earlier today or what needs to happen later on.

Be here in the moment and focus on the breath.

Let the space around you be free of judgement. Imagine sitting by the window and the sun beaming with light. The rays of the sun are shining in through the window and radiating positive energy all around you.

Take a deep breathe in through the nose and exhale through the mouth, two times. Inhale cleansing air in, exhale any tension that does not serve you. Inhale Confidence, Exhale Fear.

Then coming to the natural rhythm of your breath as you breathe in and out of your nose.

Inhale, bring awareness to your breath.

Exhale, ground your feet into the earth.

Inhale, lengthen through from the base of your spine to the crown of your head.

Exhale, draw the navel slightly back towards the spine.

Inhale, rest your hands in your lap on top of one another, palms facing up or hands resting on your knees.

Exhale, relax your jaw, allowing space between the teeth but still keeping your mouth closed.

Inhale, lift the shoulders up towards your ears

Exhale, round your shoulders back and down.

Inhale, soften the muscles in your face including the space between your eyebrows.

Continue to breathe, feel free to count your breath. Inhale 1, Exhale 2, Inhale 3, Exhale 4. Continue at your own pace until you reach 10 then start from 1 again.

When thoughts arise and distract you from breathing, imagine a cloud gently floating the thoughts away.

Bring awareness back to the breath; feel free to place one hand on your stomach and one hand on your heart. Inhale to feel the stomach lift, exhale to feel the stomach to lower.

Bring attention to your heart, inhale love, exhale anxiety.

Continue to breathe at your own rhythm.

Once the timer goes off slowly open your eyes to come back to the present moment.

Meditation on a regular basis helps us become more focused, reduces anxiety and helps to increase our self-awareness to our physical body, emotions and thoughts.

Take a moment to thank yourself for taking the time to practice.

Stacey Harris, MSW, RSW

Credit for window photo: Sunlight, Jason Tessier