Welcome to your 5 minute presence meditation.
My name is Allison.
Come to a comfortable seated position or lie down.
Notice the area around you,
The room you're in.
Take a deep breath in and as you exhale close the eyes.
If you're sitting,
Sit up tall.
Crown of the head up to the ceiling.
If you're lying down,
Notice the weight of the body on the ground.
Put your attention on the breath.
Notice the inhale breath.
Notice the exhale breath.
Keep the attention on the breath for the rest of this meditation.
If you notice the mind wandering,
Direct the attention back to this inhale and this exhale.
Set a tone of openness and ease.
Let go of the need to get this right and just have whatever experience is coming up for you.
If the mind wanders,
That's perfectly perfect.
Let's bring it back to this inhale and this exhale.
Where is the attention now?
Put the attention on this inhale and this exhale.
And when there are periods of silence,
Where does the mind go?
Bring it back to the weight of the body.
Bring the attention back to the breath.
As we come to the end of this meditation,
Keep noticing the breath and when you hear the sound of the chime,
You may open your eyes.
Have a seat.
