This 5 minute meditation was designed to help you de-stress and reboot your frame of mind.
Let's begin by finding a comfortable position somewhere away from distractions and noise.
This can be in your car,
In your office,
Or anywhere you won't be interrupted for 5 minutes.
Once you've found your place of comfort,
Gently close your eyes.
I'd like for you to inhale slowly through your nose.
As you inhale,
Allow your belly to rise,
Your ribs to expand.
Then exhale through your mouth,
Letting your belly and ribs gently fall back into place.
Notice how you are able to control the length of each breath,
The rise and fall of your belly,
The expanding and contracting of your ribcage,
Simply by choosing to do so.
You control your breath.
Continue breathing this way at your own pace.
As you breathe,
I'd like for you to visualize your breath as a white light.
Follow this light through the inhalation as it travels from your nose,
Down your throat,
Into your lungs,
Across your abdomen,
All the way down to the bottom of your spine.
And as you exhale,
Watch as the light returns back up your spine,
Through your abdomen,
Out of your lungs,
And back into the world.
Notice how your body feels as you control your breath.
If you have any areas of tension or discomfort in your body,
Inhale your breath into these areas,
Filling them with your white light.
Notice how your body relaxes in response to your breath.
Feel your heart rate slow down as you control your breath.
It is okay to have thoughts while you breathe.
If any distracting thoughts enter your mind as you are breathing,
Simply observe them,
Acknowledge them,
And then encourage them to gently float away,
Like clouds in the sky.
Then,
Simply return your focus to your breath.
There is no limit to the number of times you can redirect your thoughts back to your breath.
Notice how it feels to be in control of your breath.
Notice how it feels to be able to relax your body and relax your mind,
Simply by choosing to do so.
You are in charge of feeling your body.
You are in charge of noticing your thoughts.
You are in charge of controlling your breath.
As you prepare to return to experience the rest of your day,
Feel confident knowing that you have the power to return to your breath at any time.
Let's do one more breath together.
Inhale.
.
.
And exhale.
And when you are ready,
Open your eyes and silently thank yourself for taking the time to reboot your frame of mind.
You are in charge of you.
You are now ready to face the experiences of your day,
For your breath is always with you.
Namaste.
