five minute reset

Begin by finding a comfortable position. Sit or lie down in a space where you feel safe and undisturbed.

Gently close your eyes, and take a deep breath in, and slowly release it out. Allow yourself to settle into this moment, feeling the support beneath you.

As you continue to breathe deeply and evenly, bring your attention to the goal of this practice: to cultivate a non-judgmental awareness towards your thoughts and feelings.

Recognise that right now, there's nowhere else you need to be, nothing else you need to do. You are here to observe and be present with your inner experience.

Notice the points of contact between your body and the surface beneath you. Feel the weight of your body being supported. With each breath, allow yourself to feel more grounded, more connected to the present moment.

Now, turn your awareness to any thoughts or feelings that arise. Perhaps they're related to your day, to your past, or to your future. Observe them as if they are leaves floating on a stream, coming into view and then drifting away. There's no need to engage with them or judge them. Simply acknowledge their presence.

If you find that certain thoughts are persistent, imagine them as clouds in the sky. Observe their shape, their movement, and then let them pass, focusing back on the blue sky of your inner calmness.

Pay attention to any emotions that surface. You might feel happiness, sadness, or maybe nothing at all. This is your space to notice and accept your reactions without criticism. Each feeling is a guest, visiting for a moment, and then moving on.

If your mind wanders, that's okay. It's the nature of the mind to think. Gently, with kindness towards yourself, guide your attention back to your breath. Feel the rise and fall of your chest, the air moving in and out of your lungs, the subtle movements of your body as you breathe.

As we come to the close of this meditation, take a few more deep, intentional breaths. With each inhale, gather a sense of peace. With each exhale, release anything that you don’t need to hold on to.

Remember, this sense of grounding and non-judgmental awareness is a tool that is always available to you.

When you are ready, gently wiggle your fingers and toes, bringing some movement back into your body.

Take your time, there's no rush.

And when you feel ready, slowly open your eyes and return to your day, with a newfound awareness and acceptance.