Hi,
This is Ksenia,
And welcome to the 5-minute breath meditation.
This is a short practice to simply begin.
Let's take a moment to find a comfortable position.
You can sit on a chair,
On a cushion,
Or even lie down.
Let your spine be naturally upright,
But relaxed.
Let your hands rest on your legs or by your side.
If it feels comfortable,
You can close your eyes or keep them gently open.
Please take a slightly deeper breath in,
And a soft breath out.
And again.
Breathe in,
And breathe out.
There is nothing you need to change,
Nothing you need to do perfectly.
We're just beginning to notice our breath.
Bring your attention to your breath,
To the feeling of breathing in and breathing out.
You might notice the breath in your nose,
In your chest,
Or in your belly.
I kindly ask you to choose one place where the breath feels a little more clear.
We just observe.
Inhale and exhale.
If your attention moves to thoughts,
Plans,
Or sounds,
That's completely natural.
As soon as you notice it,
Gently come back to the next breath.
There is no need to hold your attention tightly.
It's more like allowing yourself to return to the breath again and again.
We just observe.
Inhale and exhale.
Now you can let go of the breath and just notice whatever is here,
Sounds,
Sensations,
This whole experience.
Just letting everything be as it is.
Gently bring your attention back to your body.
Feel the support beneath you,
The contact with the ground.
Take a slightly deeper breath in,
And a soft breath out.
And when you are ready,
You can slowly open your eyes.
If this meditation felt helpful for you,
You might consider leaving a rating or a short comment.
It really supports me and helps more people find this practice.
Thank you for being here today.
