Welcome to this 5 minute meditation by Tami,
Designed to reduce some anxiety that you might be feeling in this moment.
Take a second to find somewhere you won't be disturbed for about 5 minutes,
In any position that feels comfortable for you.
Ideally,
With your feet in contact with some kind of surface,
Whether that be the earth or a wall,
Anything is okay.
And then bring your palms into contact with a surface as well.
And just trusting in this process of knowing that the more attention you can bring onto your senses,
What you can feel,
Can help bring you away from the mental chatter of your mind.
So first of all,
Just dropping into your breath.
Take a slightly deeper breath in through the nose.
Hold the breath in for just a moment if you can,
Just for one second.
And then breathe out through the mouth with as much of an audible sound as you want to make.
And then just take a few more breaths just like this.
See if you can consciously begin to make your out-breath a little bit longer than your in-breath.
A bit like you're releasing a bit more pressure and tension from your shoulders,
From your body with each breath you take,
Especially your out-breath.
And again with each breath you take,
See if you can make your out-breath just a little bit longer.
Keep breathing just like this.
Meanwhile,
Bring your attention also to the sensations that you can now feel under your palms and under your feet.
Notice the surface on your skin.
Does it feel rough?
Does it feel soft?
Cold?
Warm?
Is it squishy?
Is it hard?
And then coming back into the attention of your breathing and keeping your out-breath long,
But maybe making it a bit softer.
Still breathing in through the nose.
And if it's possible,
Try and imagine with each breath you take,
The more and more of your weight is being taken by the earth.
Now with each out-breath you take,
You're allowing the earth to support you a little bit more.
Know that whatever weight you're currently carrying on your shoulders is also carried by the earth beneath you.
That whatever weight you're currently carrying on your shoulders is not yours alone to carry.
And that you are not alone in this moment.
You are safe in this moment.
You are supported in this moment.
And whatever emotions you are feeling right now,
It is okay.
Your emotions are part of you.
They are not all of you.
And whatever you are feeling in this moment,
It is not permanent,
Even if it might feel like it is.
And now just allowing your breath to return back to whatever rhythm feels natural and comfortable for you.
And know that you can bring this skill with you anywhere of slowing down your breath,
Which biologically slows down your heart rate and makes you feel calmer.
As well as this idea of connecting to your senses.
The things that you can touch,
The things that you can feel,
The things that you can see,
Hear,
Taste and smell.
And just remember to be patient and kind with your body and your mind.
