Well,
Hello and welcome.
This week's guided meditation is just a quick five minute meditation because sometimes,
You know,
We're busy,
We have a lot going on.
And I always say it's not just me,
Other people have said this too,
That five minutes a day is better than half an hour just every now and then.
So it's like exercising a muscle.
You might find it difficult to meditate for a longer period of time when you're first starting out.
But if you can just start with five minutes or when you've got maybe other things to do and thinking,
Where can I fit this in?
Five minutes is better than nothing.
So this guided meditation is here for you to come back to.
But as often as you want,
When you feel like you haven't got time to meditate.
So make sure that you've turned off any distractions.
If you want,
You can light a candle or some incense,
Create space and get into a comfortable posture.
And make sure you know you're not going to be disturbed for the next five minutes or so.
And if you wish,
You may close your eyes.
Acknowledging whatever is real for you in your experience right now.
Notice what thoughts are present.
And you might also just notice whether they're taking you back into the past,
Going over things that have already happened or whether you're planning,
Worrying about the future.
And whatever it is,
It's OK,
They're just thoughts.
And the idea is we take these five minute pauses to notice what's present,
But not identify with it.
Usually with thoughts,
There come emotions as well.
And they feed into each other.
So you can become more aware of how the thoughts make you feel or whether you're having feelings and then creating thoughts about that.
And here is an opportunity just to take a step back.
Become the witness to your experience.
And notice where you feel those emotions in the body.
So you can let the thoughts carry on in the background.
And feel into the body.
The energy of the emotions.
And noticing,
Too,
Any other physical sensations.
And being aware of how the mind labels them.
That's good,
Bad,
Positive,
Negative.
And notice if there's any aversion to what you're feeling,
And notice if there's any aversion to what you're feeling,
Wanting things to be different.
Remember,
There's no judgment.
Just simply observing what is.
And we do this to help us get out of our head that endless cycle of overthinking.
To become clearer,
More creative,
And able to make better decisions.
So now for the last minute or so,
Just sit as a witness and breathe.
Relaxing any tension.
Thank you for joining me today.
And another way you can use this guided meditation is to prepare yourself for a longer sit.
Because it's like we wouldn't do an exercise without warming up first.
If you take that time to arrive,
To become present,
And before you do a longer meditation,
The longer meditation will likely be more effective.
And of course,
You can come back to this anytime you want,
Either as a warm-up or just when you need to take a pause.
Well,
I will see you again very soon.
In the meantime,
Take care,
Go well,
And lots of love.
