Hi everyone and welcome to our five minutes of mindfulness.
While you get comfortable,
I will explain the purpose of this exercise.
Mindfulness is the quality or state of being aware.
For the next five minutes,
Our only goal is to refocus our attention on the present moment over and over and over again.
So as thoughts and sensations may arise,
We will just notice them and let them pass without getting pulled into the story behind them as we gently shift our awareness back to the breath.
Now that you're comfortable,
Let's begin by taking three deep cleansing breaths together.
Breathing deeply in through the nose and letting out a soothing sigh from the mouth.
And again,
Breathing deeply through the nose and letting out a soothing sigh.
One more time,
Breathing in through the nose and sighing it out.
Now let your breath return to its natural state as you begin to settle into the body and into this present moment.
Grounding down into the sit bones and extending through the crown of the head.
Sitting up nice and straight,
Placing the hands on the lap in a comfortable position as you continue to breathe in and out through your nose.
Begin to take notice to the body and how you are currently feeling.
Do your best not to get pulled into the story behind the feeling or emotion.
Just noticing it and letting it pass.
You might notice that your body continues moving with each inhale and exhale.
See if you can tune into the area of the body where the breath is currently landing.
Use this area as your anchor for any time that you get distracted.
Gently shifting your attention back to the breath and where it is currently landing.
Letting go of any desire to control the breath and letting the body breathe as it naturally does.
You do not need to force or change anything.
Just breathing deeply in and out through the nose,
Feeling more and more relaxed with each breath.
Let's close our practice by offering gratitude to ourself.
Gently rest one of your hands over your precious heart,
Spreading out all five of your fingers.
I want you to think of one thing that you are grateful for today.
Join your hands together at your heart center and slightly bow your chin.
Give yourself thanks for taking time out of your busy day to create a space to cultivate some mindfulness.
Know that you can return to this space whenever you feel it is needed.
Breathing in and out through the nose,
Gently begin to bring your awareness back to your surroundings.
Begin to wiggle the fingers and toes,
Moving the body however you feel is needed.
And when you are ready,
Slowly opening your eyes.
Thank you so much for joining me and I look forward to breathing with you again soon.
