Five Minutes Of Freedom-Breath

Ease into meditation with this short but sweet practice. We'll rest our awareness on the breath, our constant companion and the felt sense of its natural movement through the body. As the mind wanders, we'll allow our thoughts and feelings thoughts to rise, gently acknowledging them without judgment, returning to the breath as our anchor and ending the practice with a sense of gratitude.

Transcript

Welcome to your meditation practice. Today we'll practice being present by focusing our attention on our breath. Bringing to our practice an attitude of openness and curiosity as we explore our closest and most constant companion, Our breath. So let's begin by settling ourselves into a comfortable seated position. Letting the spine rise tall from the hips. Hands resting on the thighs or in the lap. Softening the gaze and allowing the eyes to gently close. Feeling the ease of resting the eyeballs deep in their sockets. Nothing to do or attend to. Just being here now in this present moment. Bringing the awareness to the breath. And if it feels comfortable taking in a deep inhalation through the nose. Allowing the breath to fill the belly. Letting the belly expand and exhaling out through the mouth. And repeating this a few more times with a long deep inhalation through the nose. Allowing the belly to expand and exhaling through the mouth. One more time. And letting that go. Letting the breath return to its natural pattern. Just watching it come and go. Feeling it rise and fall. And if the mind wanders as minds tend to do. Just gently bringing it back to observe the breathing. I wonder where you notice the feeling, The sensation of your breath the most. Perhaps as it enters the nostrils. There's a coolness on the upper lip. Perhaps more in the chest moving against the ribs. Or with the rise and fall of your abdomen. Just noticing the pathway of your breath as it enters your body. And the pathway of your breath as it leaves your body. Allowing any thoughts or feelings as they arise. Without any need to judge them or analyze them. Simply letting them be. And setting them free as you bring your attention back to your breath. And now allowing your awareness to expand. Noticing the sounds in the room around you and beyond. Feeling into your body, Perhaps gently moving your fingers and toes. Allowing your body to move and stretch in any way that feels good. And acknowledging yourself for making the space. And taking the time to practice meditation today. Knowing you can carry your experience. The experience of peacefulness, Stillness and clarity out with you into the rest of your day. When you're ready, Gently letting your eyes open. The meditation is complete.