Welcome to your five-minute guided mindfulness meditation practice.
Find your meditation posture.
Settle in.
And let's begin.
Take a deep breath in through the nose.
And as you exhale,
Allow the eyes to close,
Finding the breath at the very center of your being,
Allowing everything else,
Everything beyond this present moment,
Everything beyond this mindfulness meditation practice right now,
Allowing all of that to fade away.
As you gently hold your awareness on the breath,
Just allowing the body to breathe all on its own,
Normally,
Naturally,
Not controlling the breath,
Not counting the breath,
Just allowing the breath to be as it is.
And whenever you notice that you have been distracted from your focus by a passing thought or concern or anything else the mind might bring up into your awareness,
Just say hello and let that go without judgment,
Without critique,
And gently return your focus to the breath.
The body breathes in and out,
All on its own,
All day long,
Allowing you to be here,
Living this human life.
Just be with the body,
Be with the breath,
Just for now.
Noticing the sensation of the air moving in and out,
Noticing the sensation of the chest and belly rising and falling.
And whenever you notice that you have become distracted from your focus,
Just say hello and let that go without judgment and return your focus to the breath.
Now,
Keeping the eyes closed,
Take a deep breath in through the nose and out with a sigh.
Eyes closed.
Let's integrate.
Notice how you feel,
How you are in this moment.
After your practice.
And compare that to how you were,
How you felt before your practice.
Notice the body,
Notice the mind,
Notice the sensations,
The thoughts,
The emotions,
Any stories or beliefs arising.
And notice the quality of awareness which you have cultivated through this practice.
Now slowly,
Gently,
Allow the eyes to open and do your best to carry this quality of awareness with you for the rest of your day.
