Hi there,
I'm Jimmy Hickey.
Welcome to 5-Minute Guided Meditation for Beginners,
A simple technique that focuses on the breath.
With continued practice,
This meditation will result in relaxed body and clear mind.
Before we begin,
I need to say this.
Do not worry if your head is full of thoughts the first several hundred times you practice this meditation.
It's completely natural.
It's normal.
It's okay.
Sit comfortably in a chair or on the floor with the neck long and the back upright.
Settle into your seat and relax.
Gently close your eyes.
Relax your face.
Your mouth.
Let them soften.
Bring your attention to your breath.
Breath coming into your nostrils.
Breath going out of your nostrils.
Breath coming in.
Breath going out.
Feel the sensation of the breath.
Do not change the breath.
Allow the breath to be as it is.
If the breath is long,
Let it be long.
If it's short,
Let it be short.
Let it be natural.
Let it be normal.
Allow the breath to be as it is.
Continue to breathe at your own pace,
Focusing on the sensation of the breath entering and exiting the nostrils.
Breath coming into the nostrils.
Breath going out of the nostrils.
All focus at the entrance of the nostrils.
If there is sound,
Let there be sound.
Come back to the breath.
All of your attention on the breath.
If there are thoughts,
Let there be thoughts.
Come back to the breath.
All of your attention on the breath.
If there is sensation,
Let there be sensation.
Come back to the breath.
All of your attention on the breath.
Nothing but breath.
Everything breath.
Breath coming into the nostrils.
Breath going out of the nostrils.
Breath coming in.
Breath going out.
In.
Out.
Out.
Now keeping the eyes closed,
We relax our focus.
Allowing the mind to be.
Allowing any sensations in the body to settle down.
And in your own time,
Whenever you are comfortable,
You can slowly open the eyes.
Oh,
What do you do?
Learning to meditate is like learning to exercise muscles you've never worked out before.
It takes consistent practice over time to get comfortable.
But each time we practice,
We strengthen our capacity to stay present in the moment.
I encourage you to practice this meditation every day for 7,
14,
Or even 21 days.
Of meditation and be on your way to developing a healthy meditation practice.
