Welcome to your mindful moment meditation.
The focus today is release.
I will guide you in a short moment to experience release.
As you prepare to begin,
I invite you to find a position that is comfortable and easy.
This meditation can be done sitting or lying down.
Feel free to find a position that best meets your needs at this time.
Before we begin this five minute presentation,
Consider taking a few deep intentional breaths through your nose.
Hold it for a few seconds and release the air through your nose.
Repeat the same breathing pattern two more times.
Breathing in.
Hold.
Breathing out.
Breathing in.
Hold.
Breathing out.
Breathing in.
Hold.
Breathing out.
To begin,
Take a moment to close your eyes.
With your eyes closed,
Consider pausing to notice any sounds which may pull for your attention at this time.
Briefly give each of the sounds a label,
Such as dog,
Soft,
Car,
Beat,
Or noise.
If the sound returns during your meditation,
Briefly attach a label to it and bring your attention back to your breath or my voice.
While your eyes are closed,
Become aware of your feet.
Notice which toes your mind becomes curious about.
Is it your big toe,
Your middle,
Or maybe your pinky?
Do you find one toe is throbbing more than the other?
Are you noticing the same experience in both feet,
Or is it one?
However you're experiencing this moment is good.
You're simply noticing in this moment.
Continuing to take notice of your breath,
Breathing in.
Breathing out.
Your mind may begin to wander.
The noise may begin to distract you.
Just bring your attention back to your breath.
Next bring your attention to your legs.
Become aware to how they are responding at this time.
Is the reaction strong and bold or soft and subtle?
Does this moment bring rest or uneasiness?
However you are experiencing this moment is perfectly fine.
You're simply observing.
Continue to be aware of your breath as you direct your thoughts to your shoulders.
With each breath out,
Allow yourself to sink into your shoulders.
With each breath you're becoming more relaxed.
With each breath it may feel as if your shoulders are sinking further and further into your body.
Continue to breathe in this moment of rest.
Finally let's focus on the heart.
Give yourself the moment to feel the heartbeat.
Can you hear the heartbeat?
Can you see the heartbeat?
What are you noticing that you're becoming more aware of in this moment?
Do you notice that there is nothing to fix,
There is everything to release?
Maybe you're becoming curious to the rhythm of your heart.
Is it fast or slow?
To close,
Draw your attention back to your breath,
Flowing in and out of your nostrils.
As you deeply inhale,
Pause at the top and deeply exhale.
Repeat that two more times.
Deeply inhale,
Pause,
Deeply exhale,
Pause.
Deeply inhale,
Pause,
Deeply exhale,
Pause.
When you're ready,
Open your eyes and reactivate your body with any light movement to move towards a productive day.
It is wonderful to guide you in this moment.
May not simply be still,
But in your stillness include brilliance.
