Six minutes, and it works in a waiting room. You have not failed because a thought turned up. You were never meant to stop them.

About 6 minutes with Steven Webb's calm voice.

Notice the breath, notice the thought, do nothing with either. You have thoughts, but you are not those thoughts. The awareness behind all the noise is where the peace already is. If your mind wandered and you noticed, that was the practice. That is all it ever is.

The companion talk episode: Demystifying Meditation: What You Need to Know

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Thank you for sitting with me.

Steven

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Welcome to this very simple meditation.

So wherever you are, just allow yourself to settle.

You don't have to be in the perfect position.

You don't have to be somewhere quiet.

This works.

Wherever you are, whether on a chair, your bed, could be a waiting room.

Wherever you are is just fine.

Just allow your eyes to close or soften your gaze.

Whatever feels right.

And just notice your breath.

You don't have to change it.

Your body knows how to breathe.

It's been doing it a long time without you getting involved.

Just notice it.

Breathing in.

Breathing out.

Breathing in.

Calm.

Breathing out.

Relax.

Now.

Your mind's going to think, that's fine.

That's what it does.

You haven't failed because a thought appeared.

You cannot stop thoughts you were never supposed to.

So instead of trying to push them away, just notice them.

A thought comes, you see it.

You don't have to do anything with it.

You don't have to follow it.

You don't have to fix it or argue with it, or even figure it out.

Just notice it's there.

I thought, then accept it and allow it to be.

Another thought will come along, and that's fine too.

Just notice that one as well.

You have thoughts, but you are not those thoughts.

You have feelings, but you are not those feelings.

You are the one noticing.

The one that's aware.

And that awareness, that quiet space behind all the noise, that's where the piece is.

It's already here.

It just needs to be rested in.

So just rest here for a moment.

Breathing in calm.

Breathing out.

Relax.

Nothing to fix, nothing to achieve.

Just this breath.

Just this moment.

Sa.

And if your mind has wandered, that's fine.

That's the practice you noticed.

That's all you ever need to do.

Just come back to the breath.

And now just feel this throughout your body.

May I be at peace.

May I be present.

May I trust this moment.

And just feeling that throughout your whole body.

What it's like to know that peace is already here.

So now we'll gently come back.

5.

Feeling the weight of your body, whatever is holding you up.

4.

Notice the space around you.

Any sounds, the air on your skin.

3.

Wiggling your toes and fingers, bringing a little energy back.

2.

Taking a slightly deeper breath.

1.

And when you're ready, just gently open your eyes.

And that's it.

Just you, your breath and peace.

That was already here.

You can do this anytime.

Whenever you need it, it's here.

Because it was never somewhere else.

It's such a simple meditation.

I would recommend doing it for two or three weeks until you can do this completely by yourself anytime.

You need a little peace in your life.

I'm Stephen Webb and these meditations are free because of people just like you supporting them.

If you would like to help in any way or see my other links, you can treat me to a [email protected] thank you, take care and have a lovely day.