Welcome to this five minutes of meditation.
Over the next five minutes we will consciously connect to the breath,
Bringing us into the present moment.
With just a few minutes we can recalibrate ourselves,
Realign ourselves and refresh ourselves with the power of our breath.
So please sit comfortably,
Close your eyes,
Roll your shoulders back,
Rest your hands in your lap and just begin to notice the breath.
Notice the breath breathing in and out through the nostrils.
Notice as it enters the body as it rolls in through the nostrils like a wave and exiting the body like the tide flowing out,
Flowing in,
Flowing out.
Now let's scan our body,
Let's come into the present moment.
Bring your attention to your head,
Allow the attention to flow down into the neck,
Down into the shoulders,
Into the arms.
Get everything relaxed,
Take your attention into your chest,
Into the torso,
All the way down into the hips.
Feeling all the muscles getting soft,
Getting silky,
Go down into the legs,
Into the knees,
Down into the feet,
Allowing everything to soften,
Falling deeper and deeper into relaxation.
Now come back to the breath,
Noticing the belly as it rises,
As it falls,
As you breathe in and you breathe out,
The belly inflating and deflating.
Allow this breath to just flow,
Let it do its own thing,
Let go,
Let it rise,
Let it fall in its own natural way.
Revel in the beauty of this breath and its natural flow,
Melt into this moment.
As the breath flows in silently,
Repeat to yourself,
I am breathing in,
As the breath flows out,
Silently repeat,
I am breathing out,
I am breathing in,
I am breathing out,
I am breathing in,
I am breathing out.
Repeat this silently for the next few moments as you witness the breath,
If the mind wanders off,
Your thoughts come in,
Just gently come back to the mantra,
I am breathing in,
I am breathing out.
Release the mantra,
Welcome back into the body,
Back into the room,
Into this space,
Thank yourself for connecting to your breath and this moment of presence.
