Hello,
My name is Trish.
Thank you for joining me for this efficient and focused six-minute meditation.
With our fast-paced lives,
We may feel like we don't have time to meditate.
This short meditation can be fit into a busy schedule while still being effective and helping us to re-center and refocus for the day or night ahead.
I combine mindfulness,
Breath work,
And somatic elements within this efficient six-minute meditation to boost its efficacy.
But as always,
Choose what feels best for you in this moment.
Whether you choose to sit in a chair or cushion on the floor,
Check that your spine is comfortable and straight.
It might help to visualize a string lightly pulling from the top of your head so that your head is properly aligned while seated.
To avoid neck strain,
Have your chin slightly tucked towards your chest and your ears aligned over your shoulders.
This also helps to ensure that the back of the neck is long and relaxed in order to prevent tension or strain on the neck.
You may choose to place a hand on your chest and or on your abdomen for extra grounding into your body.
We will start by focusing on our breath for the next 30 seconds.
Slowly inhale through the nose and allow each exhale to last a little bit longer than the last breath.
And if it feels good for you to do so,
You can vocalize on the exhale,
For example,
Using ujjayi breath or repeating the word om.
Allow your breath to fall back into its natural rhythm.
And for the next few minutes,
Simply connect with your breath.
For some,
It may be easier to perceive the breath by focusing on the sensation or temperature of the breath flowing in and out of your nostrils.
Or for those of you who have placed your hands on your chest or abdomen,
It may be easier to connect with your breath by feeling the slow rise and fall of your hands.
For the next few minutes,
We will sit in silence where we simply focus on the breath.
You may be noticing that your mind is getting caught up in the chatter of thinking.
No worries.
That is what the mind does.
Simply return back to focusing on the breath.
If thoughts continue to arise,
You may want to visualize the thought in a balloon tied with a string and then cut the string and let the balloon float away.
And again,
The practice is simply returning our focus to the breath.
And now we will slowly begin transitioning our attention back to our body.
Focusing on the touch points of the body,
Perhaps feeling where your legs are touching the chair or floor or where your arms are resting against your body.
Feel free to move your hands,
Feet,
Stretch your arms overhead,
Whatever feels good.
As we move back into our busy day,
You can take the sense of grounding and connectedness that this time has brought you.
