Welcome to this quick five-minute meditation to help you clear your mind and reset.
As we begin,
Find yourself seated comfortably with your back upright.
Let's take a deep breath in through the nose.
Slowly exhale and close your eyes gently.
Relax a little further.
Fully exhale.
Let's do this again.
Let's take another deep breath in through the nose and slowly exhale and relax your muscles a little further as you breathe out.
When you're fully exhaled,
Begin by taking note of your breath.
Notice the pace at which you're breathing.
How deep is each breath naturally?
You'll notice that thoughts may be arising.
You'll be thinking of things and when that happens,
Just take note of the thoughts,
Label it.
You may briefly summarize a thought and gently go back to your breath.
Have any of your muscles tensed up?
That's fine.
Notice which of your muscles may be tense and where the tension may be lying and relax those parts of your body that have tensed up.
Notice the air flowing in through your nostrils and out through your nostrils.
Take note of the feeling of the air as it brushes through your nostrils.
Notice the air passing by your throat as you inhale.
Is your body moving a little when you breathe?
See if you can observe which parts of your body move with each breath.
It may be the most subtle movement and that's fine.
Let those thoughts flow for a few seconds and notice a thought,
Label it like you're watching it through a TV screen and when you're ready,
Go back to feeling the sensations of the breath.
Notice your belly,
How your belly moves when you breathe in and out.
Let's check in on your muscles,
Have any muscles tensed up?
Just relax your jaw,
Relax your shoulders,
Relax your legs.
Together,
Let's take another deep breath in through the nose,
Slowly exhale away more of this tension,
Let it out.
When you're fully exhaled,
Welcome back your physical surroundings,
Open your eyes and I want you to think of one thing about your life for which you are grateful.
When you've thought of that,
I want to wish you the best day possible.
Thank you.
