Stillness between moments — 4 minute meditation

For five minutes, nothing is required. Practice staying present while thoughts and sounds move.

Settle into your seat, hands resting.

Breathe in, two, three, four. And out, two, three, four, five, six.

Breathe in, two, three, four. And out, two, three, four, five, six.

Feel your feet on the floor.

Keep this rhythm alone, four in, six out.

Notice how the body has already slowed.

Find where this in breath first appears.

Stay until it ends, before the out breath starts.

Movement can continue, without your response.

Return to the breath in your body.

At the out breath's end, do not add the next breath.

Feel chair, floor, clothing. Has contact changed by the next in breath?

Let the room sounds be here.

Let a sound arrive without going toward it. Find its first edge, then what remains when it changes or ends, including another sound already there.

Thoughts and sounds can move. You need not catch each word, let them wash over you.

Wait for the next thought. Find its first few words, before it gathers momentum.

At your next transition, find one full exhale and feet contact. If thought is there, call it thinking, then move.

Feel breath, fingers, toes, and room sounds. Let the mind be as it is, eyes open.