This is a five-minute meditation to help you reconnect to your body,
Breath and spirit so you can stop worrying about the future and come back to the present moment.
Find a comfortable seat.
You can be in half lotus or with your legs comfortably crossed and take a moment to shift your hips from side to side rooting down from the sit bones.
Feel your spine start to lengthen lifting out of the lower back,
The mid back,
Keeping your chin parallel with the floor.
Draw your shoulders back so that the collarbone and the chest opens,
Shoulders in line with the hips.
Begin to notice your breath each inhale and exhale.
What's the rhythm?
Is it short,
Shallow?
Just notice how you feel.
Bring your awareness to the breath making each inhale and exhale slow and steady.
With an inhale feel the belly fill up,
Chest opens and then an exhale slowly empty the breath out through the nose.
Notice where the breath travels on the inhale,
Maybe where the breath gets stuck.
Can you breathe into that tension?
Are you tensing in the neck,
The jaw,
The forehead?
Notice where you can soften.
Continue to follow your breath as you bring your attention inward.
Feel your heart beat.
Feel the belly expand and draw in.
And whatever thoughts are flooding your mind,
Notice them.
It's impossible to have a thoughtless mind but you are in control of what you give power to so those thoughts you can acknowledge them then let them go.
You can send them out on an exhale.
Keep coming back to your breath when you get distracted,
When you get uncomfortable with sitting still.
Taking a moment to ask yourself what's something I can let go of today?
What can I surrender to and trust that what's meant to be will be?
Bringing your hands together at your heart,
Bowing your head forward with gratitude for your body and your breath,
Taking you through every moment and trusting that our breath is always there to guide us.
Namaste.
