Meditation
A simple 10-minute practice for a calmer morning
You do not need a perfect room or an empty mind to meditate. Ten unhurried minutes can create a useful pause between waking up and entering the demands of the day.
Arrive for two minutes
Sit in a position that feels steady rather than impressive. Let your hands rest, soften your gaze, and notice where your body meets the chair or floor. Nothing needs to be changed yet.
Follow five natural breaths
Notice one full inhale and exhale at a time. When attention wanders, name it gently—planning, remembering, worrying—and return to the physical sensation of breathing.
Continue for about six minutes. The practice is the return, not a perfectly quiet mind.
Choose one quality
For the final two minutes, choose a quality you want to carry into the day: patience, courage, steadiness, or kindness. Finish by deciding on one small action that expresses it.