Create a quiet physical place. Sit comfortably. Both feet touching the ground. Your arms may rest on  the chair. Your hands in your lap. Close your eyes. Pause a moment.

Begin to be aware of your breathing.

Inhale...

Exhale...

Allow each inhalation to be slower, longer. There's almost a pause before you exhale. Slowly... longer.

Inhale...

Exhale...

Your body will sink deeper into the chair. As you relax, your body will feel heavier and very still.

Inhale...

Exhale...

If your mind begins to wander, return to consciously paying attention to your breathing.

You will become aware that your mind is clear. No busy clutter interferes with your ability to relax. Quietness envelops you.

Inhale...

Exhale...

Continue this as long as you are able. Some days it will be as long as half an hour. Others, it may only be five or ten minutes. Whichever, you will feel refreshed from the brief pause.

As you end your meditation, you will feel yourself almost awakening. Pause.

Sit still a moment. Take several deep breaths and return to whatever activity awaits. You are ready.

Any time during the day, remember how good you felt during your meditation. You will begin to automatically be able to return to that mind-body sense of peace. You will touch it with your mind whenever you need to.
Use this meditation every day. Eventually it will lead you to deeper meditations.

~ from Maat's Book fo Shadows

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