Find or create a sacred space in your home, one that you can retreat to without distraction from the outside world. This practice will support you in building an internal sanctuary.
Make a commitment to visit this space every day (or something like it if you travel) for 30 days. It’s best to practice at the same time every day so meditation can become a habit.
Find a comfortable sitting position, set a timer for 5-15 minutes, and begin to settle into the space by closing your eyes.
Take three, s-l-o-w, deep breaths, bringing your awareness to your breath. Notice its temperature, its texture, and the way in which it feels inside your lungs. Witness your breath.
For one minute follow this technique with intention: Breathe in for 3 seconds. Hold your breath for 3 seconds. Release for 3 seconds. Hold for 3 seconds.
Repeat for 1 minute.
Now bring your awareness inward and notice how this technique activated your heart. Feel your heart beat in your body. Witness the energy of your heart and what it feels like to be alive in this moment.
When the timer goes off, thank your breath, thank your heart, and thank yourself to taking precious time for the present moment.
