Come to your comfortable seat.
Whether you're sitting directly on the earth or a cushion or in a chair,
Stack head over heart and heart over hips.
Start to feel your hips connecting with the earth.
Close your eyes if it feels comfortable or you can simply lower your gaze and soften it.
As we start into our meditation practice.
Five minutes begins now.
Planning to bring your attention to the breath.
The breath moving in and out of your body.
Perhaps bringing your attention to the tip of your nose and the air flowing in and out right at the tip.
Slightly cooler as you inhale and slightly warmer as you exhale.
Or perhaps you bring your attention to the air flowing in and out of your throat.
As you inhale again,
Feeling just slightly cooler.
And as you exhale,
Warmer air coming out of the back of your throat.
Perhaps you bring your attention to your belly.
To that movement of your belly expanding and emptying.
As you inhale and as you exhale.
Finding one of these three areas to focus on today.
The back of the throat or the belly.
For the remainder of our time.
Just bringing your attention to that spot.
To the movement of breath in and out of that place.
Like it's the only thing that matters.
The only thing that needs your attention right now.
Perhaps the air moving in and out of the body.
And when the mind wanders,
Just coming back to the breath.
Back to the body.
One last inhale.
Deepest you've taken all day.
And a final exhale.
Releasing everything out into the earth.
Through your seat or your feet.
The five minutes is up.
Feel free to continue meditating and focusing on the breath.
That's what calls to you.
Or if you're ready to continue on with your day.
Start to wiggle fingers.
Wiggle toes.
Bringing yourself back into the room.
Really opening the eyes.
