Hello and welcome to this 5 minute meditation.
This meditation can be good anytime,
Anywhere,
Any place,
But particularly when you're finding yourself in a position where you're feeling overwhelmed and stressed and you just want to take a 5 minute break.
So let's get started.
Feel free to find that comfortable and yet alert position.
So that's usually with your feet on the floor,
Your hands in your lap,
Your back is straight and your head is in alignment with your spine.
Your shoulders are relaxed and you're in a comfortable position.
Feel free to close your eyes or keep them open and just lower your gaze.
And let's begin by just feeling the weight of our body in our chair or wherever you are in this moment and also bringing your attention to your feet on the floor and perhaps just noticing your hands and noticing your hands in your lap or maybe your hands are cradling each other.
But just taking a moment to ground ourselves in this present moment is helpful and it really just allows us to bring our attention from our minds where we're constantly thinking and really helping us to drop down into our bodies.
Now see if you can locate your breath and see if you can if you're not congested if you can actually keep your mouth closed and just notice the air going through your nostrils and out and really just bringing your full attention just to your nostrils and see if you can notice your inhale and your exhale only through your nose.
And the reason for this is that the more we bring our attention to something very specific like the air going through our nose and out the smaller the area the sharper our minds will become.
So see if you can take a few moments here just focusing on the air moving in your nose and out and perhaps even noticing the difference in temperature noticing the sensation does one nostril have more air going through it than the other.
But really just get real focused on the sensation of your breath going in and out of your nose.
Okay.
And if at any moment your mind wanders just gently notice and bring your attention back to the sensation of your breath through your nostrils.
And now let's take a deep breath in and a slow exhale out and in a moment I'll ring the bell and feel free to open your eyes and bring your attention back to the room.
There you are your five minutes of meditation.
Thank you for practicing with me.
