A simple daily meditation to ground and centre

Meditation does not need to be complicated, and you do not need an hour of silence or a perfectly quiet house. Even five minutes can soften a busy mind and bring you gently back to yourself. The secret is not doing it perfectly, but doing it often.

A simple five-minute practice

Find a comfortable seat, let your shoulders drop, and gently close your eyes. Breathe in slowly for a count of four, then out for a count of six. That longer out-breath quietly tells your nervous system that it is safe to settle.

As you breathe, picture roots growing from the base of your spine down into the earth, holding you steady and safe. If your mind wanders, and it will, simply notice and come back to the breath. There is no need to judge yourself. The returning is the practice.

Making it a habit

Little and often works far better than long and rare. Try linking your practice to something you already do, such as the first few minutes after you wake, or a quiet pause before bed.

• Keep it short, so it feels easy to begin
• Choose a regular time, so it becomes a gentle habit
• Be kind to yourself on the days it feels harder

When you are ready, open your eyes and take a moment before carrying on. This little practice can be done almost anywhere, any time you need to come home to yourself.