This is a quick stress relief meditation that creates instant calm within you. It is an easy technique you can use any time, any where and no one will even notice you are doing anything. 

Here is the CREATE INSTANT CALM meditation technique…    (I give it the very technical name of  ‘BUM ON SEAT…’)

Take a slow deep breathe  and hold it…

Breathe all the way out…breathing out all the tension.

Take a slower, deeper breathe and hold it…

Breathe ALL the way out, and  breathe out any remaining tension.

And now just become aware of your bum on the seat. Feel the softness or firmness or texture of the seat below you.

Become aware of the support of the seat… and notice as your body becomes heavy and sinks into that support…You deserve to be supported.

Lean back and feel the support behind you… Melt into that support…

And now become aware of the soles of your feet. Become aware  of  whatever is touching your soles – your shoes or the floor…

Become aware  of the firmness or softness or texture of your shoes or the floor…

 And then just notice how everything inside you has calmed and become quite still…

If you find yourself escalating and would like to instantly calm yourself when you are with other people- just remove yourself.

Go to another room, bathrooms are usually near, and use this instant calming meditation technique…

Lean back against a wall and feel the wall… become aware of how rigid or dense or thin it is.

Become aware of its texture, it smoothness or roughness or coolness… 

Then shift your awareness to the soles of your feet…to the texture of whatever is touching them…

Observe if you can sense the floor beneath them…

Notice the deep calm with in you now…

Use this technique often. Don’t even wait until you escalate. The more you do this the more calm you will experience…

So you can see you don’t even have to be sitting to use my ‘Bum On Seat‘  instant calming meditation technique!!!

I hope it helps you as much as it has helped me.

Enjoy!!!

Judith Richards