Welcome to your short five minute meditation practice to reset.
Take your time to find a comfortable position for this practice,
Whether you're seated or lying down.
Take your time to adjust and move around to settle.
And when you feel ready,
Close down your eyes or soften your gaze to land your attention inward.
Taking three clearing breaths here,
In through your nose,
And alongside out your mouth.
Two more breaths like that.
And then return to a nasal breath,
Slowly in and out of your nose.
Let each breath get a little slower and longer than the last.
Riding these waves of breath to a state of greater stillness and openness.
Now from the breath,
Settle your attention on your body.
Notice if you could soften around the eyes a little.
And let the jaw relax,
Tongue falling away from the roof of your mouth.
Allow your shoulders to soften away from your earlobes as the elbows relax and release effort.
And start to feel into your hands,
The subtle sensations and the space on the inside of your hands.
Softening your palms and your fingers.
And bring your attention to your belly,
Noticing if there's any gripping and gently asking that to soften as well.
Let your pelvis and your legs be heavy into wherever they might be resting.
Feeling your body settle and slow.
And notice what's going on in your mind,
Where it has been before you came to do this practice and where it's been going in these few minutes you've been sitting quietly.
Just check in with the thought patterns,
The reoccurring ideas.
And check in with your emotional state,
Both before the practice and now.
What feelings or moods have been passing through?
No need to judge them.
Allow them to be as they are.
Welcome them into your life.
Welcoming them into your awareness.
From this place of awareness of your body,
Mind and heart,
Consider if there might be an intention for how you would like to treat yourself for the rest of your day.
Find an intention that you can phrase in the present tense as if you are already embodying that quality or attitude.
I am so on.
State it quietly in your mind,
Sincerely.
And fold your hands over your heart space.
Bowing down to your heart.
Honor yourself for showing up to this short practice.
When you feel ready,
Bring this new clarity,
Intention and softness into the rest of your day.
Namaste.
