Welcome to this five-minute mindfulness meditation.
I invite you to find a position that feels comfortable,
Sitting up,
Laying down,
Or even standing.
Finding a posture that allows a sense of alertness,
But also a sense of ease.
You're welcome to bring your eyes to a close if that feels okay,
Otherwise you can simply soften and lower your gaze.
We'll start with three deep breaths to settle into this practice.
Inhaling fully through the nose,
And exhaling to sigh it out,
Inhale,
Exhale.
Final time,
Inhale,
Deepest breath you've taken all day,
And exhale to let it go.
And begin to bring your breath back to its natural pace and rhythm,
Beginning to draw your awareness inward,
Not thinking about any tasks or chores or errands or work that you have to do today,
Focusing solely on being here in the now.
Taking a moment to scan the body,
Relaxing and softening any spaces that may hold tension,
Relaxing the muscles in the face,
Softening the shoulders,
Relaxing the belly,
And allowing the body to grow heavier with every exhalation.
Now bringing your awareness to the lower body,
Feeling the points of contact with the surface beneath you,
Maybe feeling your seat on the earth or on a chair,
Perhaps feeling your feet touching the floor,
Noticing any sensations that may be present,
Turning your attention to your breath,
Simply feeling the sensations of breath,
The rise and fall of the chest and belly,
Feeling the air move in and out of the nostrils,
And not trying to control or change the breath,
Just experiencing it as it is without judgment.
If your mind begins to wander,
Or if any other experiences come to your attention,
Such as sounds,
Smells,
Sensations,
Thoughts,
Notice them,
And when they pass,
Just simply return to your breath,
Allowing yourself to be here as fully as you can for this practice.
As we begin to come back to the now,
Returning to the body and to the space that you're in,
Maybe inviting in some gentle movement into the body,
Wiggling the fingers and the toes,
Circling the wrists,
The ankles,
Maybe sending the arms up and overhead and taking a big stretch,
Just moving in whatever way feels intuitive,
Beginning to slowly,
Gently blink the eyes open,
Noticing the space that you're in,
And noticing your surroundings,
And noticing how your body and how your mind feel.
Thank you so much for joining me for this practice.
Leave me a comment,
I'd love to know how this went for you.
I hope you have a beautiful rest of your day,
And until next time,
Be well.
