G'day,
This quick 5 minute meditation is designed to help you regain focus and feel refreshed for the rest of the day.
Sometimes all it takes is 5 minutes to disrupt an unwanted pattern.
As you begin this meditation,
Please find yourself seated in a comfortable posture with your back upright.
Sitting comfortably on a firm surface with enough support for your back if needed.
I want you to begin by taking a deep breath in as deep as you can.
And slowly exhale.
And as you exhale,
You may close your eyes and just feel your muscles relax.
I'd like you to begin by just relaxing your jaw.
Just relax your jaw.
Often times when we tense up,
The tension lies in our jaw.
Relax your forehead.
And your nostrils.
Relax your shoulders.
And your arms.
Relax your chest and your belly.
Relax your pelvis.
Relax your buttocks.
Relax your legs.
And your calves.
And your ankles.
And now that your body is fully relaxed,
I'd like you to take another deep breath in.
And slowly exhale.
And again,
Just notice all the tension leave your body as you exhale.
And when you're fully exhaled,
I want you to start focusing on your breath.
Just notice how the breath feels.
Notice where the breath is coming from.
Where is it noticed most?
The tip of your nose,
Your chest,
Your belly.
Just observe how the breath feels and which part of your body feels it.
Notice how the air flows into your nose and out of your nose.
Notice how it feels.
How the air is of a slight different temperature when you breathe it in.
Now it's a little warmer when you breathe it out.
Just observe the pace at which you're breathing now.
Don't try to change the pace.
Just notice it.
Notice how deep each breath is as you breathe naturally.
Again,
Don't try to change it.
Just notice it.
And now just notice your chest.
Notice how your chest moves as you breathe in and out of your chest.
How your chest expands as you breathe in and contracts as you exhale.
And now notice your belly.
Just observe your belly as it moves,
As it rises when you breathe in,
And as it drops when you breathe out.
Just observe those natural movements that come with breathing in and out of your belly.
And now I'd like you to take a deep breath in as deep as you can.
And slowly,
When you're ready,
Exhale.
And just let out all the tension.
You may open your eyes now.
Look around you.
I'd like you to think of one thing that you are grateful for,
One thing about your life that you are grateful for,
And just follow it up with a why.
And when you're done with that,
I'd like to wish you an amazing day,
A successful day,
A productive day,
And a healthy future.
Sending you lots of love from down under.
Thank you.
