Ting.
Settling into a 5-minute guided meditation.
Taking a moment in your day for yourself.
Finding yourself in a quiet place where you're likely not to be disturbed.
Resting in a comfortable yet alert position.
Maybe moving to the edge of your chair,
Placing your feet flat on the floor,
Letting your hands rest gently,
Your shoulders and your head in a comfortable and upright position.
You may wish to close your eyes or you might like to keep them open,
Just staring a little bit off into the distance.
When you're ready,
Gently bring your attention to your breath.
You may want to notice your breath at your nostrils,
Your mouth,
Your chest or your belly,
Whichever feels most comfortable for you.
And simply noticing your breath.
Noticing the in and the out of each breath without trying to change your breath in any way.
Using a gentle curiosity while simply observing your breathing.
And just breathing.
You may notice that your attention will drift from your breath from time to time.
You may find yourself observing your thoughts or your feelings or thinking about the past or the future.
This is normal.
The mind will often wander.
Trying not to judge the fact that you've wandered or what you found when you did,
But simply bringing your attention back to your breath.
And breathing.
.
Again,
When your attention wanders,
As it often will,
Gently and kindly,
Without judgment,
Notice where your attention has gone.
And when you're ready,
Letting that go.
And returning to your breath for one final moment.
And just breathing.
.
As the final moments of this five minute guided meditation come to a close,
I'll remind you that you can always return to the peace and safety of the present moment by coming back to your breath.
You can return to your breath at any time.
And now that you've spent some time in your day taking care of yourself,
Listening through to the end of the third bell,
And then carrying on with your day with a renewed sense of energy,
Calm,
And presence.
.
.
