Namaste.
Welcome to this quick five minute vipassana meditation practice.
A mindfulness meditation you can practice every day for a quick reset.
Let's begin.
Find a comfortable position,
Either seated or lying down.
Gently close your eyes or gaze downward and take in a long,
Slow breath in through your nose and exhale softly through your mouth.
We begin by bringing gentle awareness to your body as it is.
Feel the points of contact between you and the surface beneath you.
And now we'll slowly scan through your body and simply notice what's here without labeling or judging it.
Starting at the crown of your head,
Noticing what's here.
Move your awareness down to your face.
Notice your jaw and your mouth.
Move down to your neck and shoulders and notice what's there.
If it's discomfort,
Just notice it.
Down to your arms and hands.
Awareness into your chest,
Into your belly.
Awareness into your hips,
Legs,
And feet.
Witnessing your whole body as it is in this moment.
Now bring attention to your breath.
Observe your breath.
Notice the rise and fall of your chest or belly.
Notice the coolness as you breathe in and the warmth as you breathe out.
And now bring your attention to sounds,
Whatever you hear.
Don't label it and don't judge it as pleasant or unpleasant.
Just notice the sounds you hear.
And now notice a feeling or emotion in your body or mind or heart.
And whatever that feeling is,
Notice it.
Maybe it's restlessness,
Boredom,
Calm,
Hunger,
Or irritation.
Notice it,
See it,
Without trying to change it,
And without judging it or labeling it as good or bad.
And now allow everything to be just as it is.
Your breath as it is.
Your body as it is.
The sounds as they are.
Your thoughts as they are.
Resting in pure awareness.
As you slowly bring your attention back to the room and your body on the surface beneath it,
Know that this non-judgmental awareness will get easier and easier with practice.
And when you feel ready,
Gently open your eyes and return.
Thank you for meditating with me today.
Namaste.
