The Gap
Sit comfortably in a chair or on the floor with your back straight.
Focus on your breath.
Feel the flow of air in your nostrils on your in-breath.
Breathe out. Feel the gap at the end of your out-breath, before the next in-breath.
The gap is a space of calmness in the present moment.
For the next 10 minutes, keep your focus on your out-breath, and feel the gap at each out-breath.
Now, on your out-breath, gently say out loud, “Good Thoughts.”
On your next out-breath, gently say out loud, “Good Words.”
On your next out-breath, gently say out loud, “Good Deeds.”
Repeat these three declarations as many times as you would like.
Finish your meditation with 3 deep breaths, in through your nose and out through your mouth.