5 Minute Meditation: Shifting Awareness

Meditation is the ultimate practice to teach us how to live each moment, full and present. It helps us to become aware of both internal processes such as breath and bodily sensations and external phenomena such as sounds and sights. This meditation will guide you in shifting awareness in between an internal and external focus, naturally evolving into a beautiful, effortless oscillation of present-moment awareness. Enjoy!

Written and narrated by Jeremy Charkos
Music: “Amber” by VYEN

Transcript

Good morning and welcome to this meditation.

My name is Jeremy and today we'll be observing our experience as we shift our awareness from object to object and so I invite you to come and find a comfortable seat allowing the sit bones to ground and the spine is neutral and with your chest slightly open settling and grounding the physical body when you feel ready is gently closing down your eyes and begin to take some slow deep and nourishing breaths allowing your awareness to rest on the rise and fall of your chest and belly cultivating a moment of stillness and so we'll begin just becoming aware of the natural rhythm of your breath in this moment noticing if it is fast or slow or maybe deep or shallow and simply just observe without changing what is there letting your awareness rest with the natural rhythm of the rise and fall of your chest and belly with each inhalation and exhalation now taking a moment to shift your awareness and becoming aware of the sounds around you noticing both the soft and the loud sounds as if you were non-judgmentally observing or listening to sound and finally I invite you to very gently just open your eyes and visually notice the space around you observing the colors shapes and textures of everything that surrounds you and letting your attention just oscillate between the feeling of your breath the hearing of sounds and the observation of the visual images that surround you and when you are ready just letting go of the practice taking a quiet moment just to be with your experience exactly as it is in this moment