This is a five minute meditation practice.
First making sure you've turned off any distractions,
Maybe muting your phone,
Finding a comfortable position either laying down or sitting up,
Allowing your body to settle,
Maybe softening your eyes,
Softening your gaze,
Looking downward,
Maybe closing your eyes if that's comfortable for you,
Taking a few deep breaths in and out,
Deep breath in,
Deep breath out,
Deep breath in,
Deep breath out,
Relaxing any areas of obvious tension in the body,
Maybe starting with the eyes,
Relaxing the muscles behind and around the eyes,
Relaxing the jaw,
Maybe relaxing the tongue,
Relaxing the shoulders,
Softening the belly,
Relaxing the legs,
Relaxing the feet,
Maybe relaxing your arms and hands,
Noticing any sounds in the environment,
Just allowing the sounds to pass in and out of your awareness without judgment,
Maybe noticing thinking,
Just allowing the thoughts to float in and out of your awareness like clouds in the sky,
And if you'd like bringing your attention back to the breath,
Wherever it's easiest for you to notice the breath right now,
Maybe you notice the rise and fall of your chest or belly,
You may even like to put a hand or two on the chest or belly,
Maybe you notice a sensation of coolness in the nostrils or back of the throat as you breathe in,
Just noticing the breath wherever it's easiest for you to notice,
You can use the sensations of the breath as an anchor,
As a place to come back to any time when your attention wanders,
Just notice the body breathing without needing anything to be different,
Nowhere to go in this moment and nowhere to be,
Just resting here in the present moment with your breath,
And if the breath is challenging for you to notice,
Maybe just notice sensations in the hands or feet,
Just bringing your attention to sensations in the hands or feet,
Again thoughts may come and go,
Just allowing without judgment,
And maybe just taking note of how you're feeling now after this five-minute meditation,
Maybe feeling more calm and more settled,
Or maybe a little more agitated,
And that's okay too,
Just noticing without judging it,
When you're ready,
Maybe deepening the breath again,
Deep breath in,
Deep breath out,
Maybe opening the eyes if the eyes were closed,
Maybe moving the hands,
The feet,
Arms and legs,
And taking a look around your space,
Orienting yourself,
Looking up and down,
And side to side,
And when you're ready,
Gently coming out of the meditation.
