My name is Allison and I'm a meditation teacher here on Insight Timer.
Welcome to your five-minute practice.
This practice is called In This Moment.
So join me and come to a comfortable seated position or lie down.
Close the eyes or just let the gaze get hazy and notice the body in this moment.
Notice what is supporting the body.
Take a deep breath in and a deep exhale and bring a gentle and kind attention to any areas in the body that might feel a little unpleasant or difficult.
Just notice it and let it be.
There is no need to fix or change anything in this moment.
Notice the body and the points of contact it is making with the ground below you and feel that support.
Now explore bringing the attention to the breath.
Now please don't change or manipulate the breath.
Just notice this breath in and this breath out.
Notice where you feel the breath in the body.
Maybe you feel it in the belly or the chest and when the attention drifts away from the breath just kindly and compassionately bring it back.
Bring the attention back to the feel of the breath in the body.
Notice the feeling of the breath in and the feeling of the breath out.
And right now you are in this moment.
Notice the stillness and peace that you have created right here.
This has the ability to be so powerful for you that you are in charge of this feeling of rest and peace and you are still in this moment right now.
Hear any sounds around you in the room that you're in.
Maybe you hear some sounds coming from the body and explore sounds maybe even from outside the space that you're in.
And now for a moment of gratitude.
What a gift is it right here that you're giving yourself.
The gift of this present moment.
Savor this moment.
Come back to the feeling of the breath in.
I am breathing in and the feeling of the breath out.
I am breathing out and we're coming to the end of this meditation.
You're welcome to stay here as long as you need or you can open your eyes and start to move through your day.
Pick up where you left off with the sense of being in this moment and you have the ability to come back to this at any point during the day.
Thank you for meditating with me.
