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Between busy commutes and full weekends, a short guided meditation can offer a pause. Here is a simple practice inspired by the water and greenery of the North Shore and Northern Beaches.

A pause in a busy week

Life across the North Shore and the Northern Beaches can be full: early commutes over the bridge, school pick-ups, weekend sport. Yet we are surrounded by reminders of calm, from the bush tracks of Lane Cove to the waves at Freshwater. This guided meditation borrows that natural imagery to help you take a short, restorative pause wherever you are.

Why some people meditate

We rarely think about how well our bodies serve us until discomfort or illness reminds us. Meditation is one way of slowing down to pay attention sooner. By focusing on the breath or a calming image, many people find they feel more relaxed and more in tune with themselves. Research into meditation continues, so treat it as a wellbeing practice that complements your GP's care rather than replacing it.

Your guided practice

1. Find a quiet corner. At home, in a parked car or on a bench overlooking the water, choose a place where you can be undisturbed for a few minutes. Switch your phone to airplane mode and use headphones if you are listening to a recording.
2. Get comfortable. Sit or lie down with your back straight and your shoulders relaxed.
3. Breathe with the waves. Breathe in slowly through the nose as if a wave is rolling in, then breathe out as it slides back to sea.
4. Picture a bush waterfall. Imagine a waterfall tumbling over sandstone, the water cool and clear, washing away whatever feels heavy.
5. Surround yourself with green. Imagine the deep green of eucalyptus and fern filling your view, then gathering as a soft light around your chest. Yogic tradition connects green with the heart chakra.
6. Let it be. Rest without effort, returning to the rhythm of the waves whenever your attention drifts.

Setting the mood at home

A drop of frankincense or patchouli oil in a diffuser can add to a calm atmosphere. Skip it if you are pregnant, have asthma or are sensitive to fragrance.

Making space for it

Try the practice for a few minutes most days, perhaps before work or after dinner. Over time, it can become a small anchor in a busy week.