Hello friends and welcome to your five minute mindfulness meditation practice.
Start by getting yourself into a comfortable position that could be seated or lying down.
Close your eyes,
Relax your jaw,
Let your tongue rest behind your bottom teeth,
Maybe roll your shoulders out a little,
Adjusting your sit bone a bit until you find that comfortable position.
From here,
Just take notice of what you're sitting on,
Taking notice how your bottom is placed on the seat,
Taking notice of how your arms rest wherever they are,
Feeling the support of your chair or bed or ground beneath you,
And simply observing that support,
Looking at it with compassion and love,
Not judging whether it's good or bad,
Just simply observing it.
If you haven't already,
Just bring your attention to your breath,
Inhaling and exhaling through your nose,
Observing the natural flow of your breath as it comes in your nose,
Travels down your throat,
Expanding your lungs,
And how when you exhale your lungs contract,
The air comes up the throat and out of the nose.
Just simply taking notice of that natural flow of your breath,
Observing it without judgment,
Observing it with compassion and love.
If your mind has wandered,
Just bring your attention back to the breath,
Taking notice of it,
The gentle rise and fall of your chest and your stomach,
Simply observing that flow of breath.
Find some depth in your breath here,
Breathing just a little bit deeper,
Noticing how that changes the sensation of the breath in your body.
Whenever you're ready,
Starting to wiggle your fingers,
Bringing some movement back into the body,
Maybe even rolling your shoulders a little,
And slowly blinking your eyes open.
Welcome back to the present moment,
To the present world.
I hope you enjoyed your practice today,
And I'll see you again soon.
