Hello everyone, and welcome to this soothing meditation. If things have been feeling like a lot lately—if you’ve been a little stressed—this meditation will help you feel so much calmer.
I’ll personally be using Gyan Mudra for this session, but that’s completely optional. Either way, just go ahead and close your eyes. Let’s begin with one deep breath: Breathe in through the nose for a count of four… and pause… Breathe out through the mouth for four… and pause… Again—breathe in… pause… And breathe out… pause…
Now we’re going to set our intention.
Repeat after me: > I accept that perhaps I’ve been a little stressed. I accept that sometimes things are a bit much. But for now—for this short while— The only thing I need to do is sit, breathe, and meditate, allowing myself to enjoy the simplicity of just existing.
And now, let’s just observe the breath. I’ll be silent for a few moments while you gently tune into your breathing. … Now, we’re going to simply notice the quality of our mind in this moment. Whether your mind is calm or noisy, it’s all perfectly okay. Just notice it. Label it. For example, I might say, > “My mind is a little bit noisy right now… and I accept that.”
Having labeled the quality of your mind, gently return to observing the breath.
Feel the warm air moving in through the nose… Deep down into the abdomen… And then smoothly flowing out through the mouth. Once again—breathe in through the nose… Let it fill your belly… And flow gently back out through the mouth.
For a few moments, just continue watching the breath as it moves like a gentle stream through the vessel of your body. And please know— It’s completely okay if your mind wanders. It’s okay if you lose your way now and then. That’s part of the practice. When it happens, just gently guide your mind back to the breath— Back home to the stream that flows through you.
In a moment, I’ll share a few helpful tools you can use. But for now, I’ll be silent again so you can focus on your breath. …
Now, here are a few gentle tools you can use to help yourself stay grounded. I’ll go through them slowly.
Tool 1: Tapping.
If you notice your mind wandering or you begin to feel a bit dissociated, lightly tap your fingers on your face or the top of your head. This gentle tapping adds a little physical stimulus— Helping your mind anchor itself in the present moment. Try that now—just a few light taps.
Tool 2: Reminding.
Sometimes the simplest thing is to remind yourself what you’re doing. Repeat after me: > I am sitting (or lying down). I am observing my breath flowing through my body. I accept that my mind will wander. When it does, I gently return it to the breath. And if I need support, I’ll tap lightly on my face or head.
It’s a very simple meditation. And like art, sometimes the beauty is in the simplicity.
Tool 3: Describing. This is a technique we use in Vipassana. When your mind wanders, simply describe where it’s going. For example, I might say, > “My mind is wandering to the warmth of this studio light.” Then I gently return to the breath. If your mind goes to a thought, simply say, > “My mind is wandering to a thought.” And return. If it drifts to a sound, > “My mind is wandering to a sound.” Then back to the breath.
Now we’re moving into the final part of this meditation— And this part is going to help you feel deeply relaxed. We’ll use a bit of subconscious imagery. It’s easier than it sounds. All we’re doing is gently calling to mind images that feel calming. Let’s start with a healthy green leaf. See it in your mind. There may be a single drop of dew on it. It’s a soft forest green— Curved, with a point at the top.
Now imagine a gently flowing river… Maybe you hear the soft sound of water trickling by… That clear, gentle wave moving downstream. Just hold that image.
Now it’s your turn. Begin to bring to mind your own calming images— Places, objects, or scenes that help you feel safe and relaxed. … Let them come naturally. There’s no right or wrong. And whenever you’re ready, gently bring your awareness back to the room, Back to your body, And when it feels right, slowly open your eyes.
Thank you for meditating with me today.
Paul Harrison is a meditation teacher with 20+ years of experience and a deep passion for helping others. Known for his empathy and authentic approach, he’s dedicated to guiding individuals and teams toward mindfulness, clarity, and well-being.