Hi,
My name is Eric,
And this is a 5-minute mindfulness meditation.
Start wherever you are.
You can sit comfortably on the floor or in a chair,
Or if you can't sit,
Maybe lay down or just stand where you are.
You can even do this while you're moving.
Whatever you're doing with your body,
Just start to notice sensations within your body.
Feelings of pressure where your body is touching the ground,
The feeling of temperature on your skin,
Places of friction where your clothes touch you,
Or anything else.
Just notice whatever it is you notice physically.
Tune into your sensation of touch.
Now redirect your attention towards your breath.
Don't feel like you have to change anything.
Just notice it however it is.
And when that narrator in your mind starts to tell you about how your breath is,
Let that play out in the background and just notice the physical sensation itself,
The feeling of breathing.
And when you become distracted or lost in thought,
That's okay.
Just use that as an opportunity to notice your breath again.
Notice physical sensations throughout your body again.
Just bring your attention back.
No matter how many times you have to remind yourself to pay attention,
You haven't done anything wrong.
This is the whole practice.
Just remembering to remember to pay attention.
The next time you notice that you become lost in thought,
Just see if you can notice that thought itself the same way you notice your breath.
See how you can pay attention to the thought as a separate object from your thinking?
Thought really has no magnetic pull to get you caught up in it once you notice that it's just a thing that's there.
For these last 30 seconds or so,
Don't feel the need to pay attention to anything at all.
Just let your mind relax as a pure blank canvas.
Good work.
As you go about your day,
Just know this tool is always in your pocket.
When you notice you're distracted,
You can just decide to pay attention.
