The quiet you carry — 5 minute meditation

For the next five minutes, nothing is required of you. We are practicing finding one place your body meets support, even while life keeps moving.

You do not need to hold onto these words or focus hard. Let them wash over you, and let your mind keep what it needs.

Let the breath move on its own.

Feel the weight of your body where it is held.

Pick one place your body meets support, a foot, your back, or your hands.

Stay with that one place and trace its exact edge.

Check whether the pressure changes as a breath leaves.

Come back to the breath, and feel the contact you picked.

Wait for the next sound. At its beginning, while it continues, and as it ends, check that same contact.

Things can happen around you, and this point can stay available for checking.

Feel the weight at that contact again.

Let one ordinary interruption from this week come up, a message, a request, a delay, or a task.

As the details show up, find the same contact. What changes there first, and what remains available underneath it?

You do not have to clear that interruption away to find this point again.

Choose the next small thing you will do after this. Before you move, locate this contact once more.

Begin that movement, and find the exact instant the contact changes, disappears, or becomes contact somewhere else.

Come back to the breath moving on its own.

Feel your fingers and toes. Let your eyes take in the room.

If you feel swept up later, press your feet into the floor and check the contact.

Let your mind be as it is as you go back. Notice the light in the room.