Mindfulness Meditation

Embark on a five-minute journey to mindfulness with this guided meditation, designed to anchor you in the present moment. Begin with a focus on your breath, noticing its natural rhythm to foster calmness. Transition into a gentle body scan, from head to toe, releasing tension with each exhale. Conclude by observing your thoughts as they float by like leaves on a stream, returning to the breath to maintain a state of peaceful awareness. This session is perfect for those seeking a quick, effective tool to enhance focus and tranquility in their daily life."

Transcript

Welcome to this brief mindfulness meditation session with Dr.

Bushra Khan.

Find a comfortable position sitting upright on a chair or on the floor with a cushion.

Gently close your eyes and take a deep breath in.

Then slowly exhale.

Let's take this moment to connect with the present.

Begin by bringing your attention to your breath.

Notice the sensation of air entering through your nostrils,

Filling your lungs,

And then slowly escaping back out.

Allow your breathing to be natural and observe each breath without trying to change it.

Feel the rise and fall of your chest as you breathe in and out.

Now,

Shift your focus to your body.

Notice any areas of tension or discomfort.

Start at the top of your head,

Gradually moving down to your neck,

Shoulders,

Arms,

And hands.

Let relaxation set in as you proceed through each part of your body.

Continue down to your chest,

Stomach,

Back,

Hips,

Legs,

And feet.

With each breath,

Release any tension you might be holding.

As you settle into a state of relaxation,

Acknowledge any thoughts that come into your mind.

Simply observe them without judgment or engagement.

Imagine your thoughts are like leaves floating down a stream.

They arrive and then gently drift away.

Bring your attention back to your breath each time you find yourself getting carried away by your thoughts.

As this meditation comes to an end,

Slowly bring your awareness back to your surroundings.

Notice the sounds around you,

The feel of your body in your chair or on the floor.

Gently wiggle your fingers and toes,

And when you're ready,

Open your eyes.

Take a moment to thank yourself for taking this time for your well-being.

Carry this sense of calm and awareness into the rest of your day.