Hello again and welcome.
This is a five minute mindfulness meditation as part of our series of expanding or building your mindfulness practice,
Whether you are a beginner or you're somebody who is struggling with getting regular daily practice.
This is brought to you by MindfulScribe,
Owner and operator,
Joel Guidus,
Licensed professional counselor,
Trauma certified therapist and meditation teacher.
So let's begin by closing your eyes gently and just noticing what is here as you bring awareness to this moment with the eyes closed,
Feeling the sensations of the body and just settling into this seated position.
As we continue to expand the amount of time,
It gives us a more realistic sense of what you should experience in longer sessions.
So you might notice physical tension or discomfort and if that's the case,
Feel free to adjust however you're sitting.
Don't worry about distracting or disrupting your attention if you move.
You don't have to hold any rigid posture.
And also if there's restlessness,
Higher energy,
Just being patient with this,
I like to say that the laws of physics apply equally even here in our meditation practice.
Objects in motion tend to want to stay in motion.
So taking this one seat is about participating with our decision to bring this body to rest.
And the stilling of this physical body helps with the quieting of the mind.
Just being patient with this process as it unfolds.
Refrain from being disappointed or frustrated.
It's a bit unrealistic to think that somehow we should be able to have an easy,
Clear mind with little practice.
This takes practice.
Just because we find resistance doesn't mean we're incapable.
It just means we need practice.
And if there's sleepiness,
Lower energy,
You might want to sit with your feet planted on the floor,
Your spine more erect,
Engaging in wakefulness.
We're seeking the experience of being relaxed but alert,
Which is challenging because the body and mind are not typically used to being relaxed and awake.
Usually when you're relaxed it wants to sleep or go do something.
And it's okay throughout these exercises to just keep a very simple sense of this sitting.
So just focusing on our breathing now,
Wherever it shows itself.
Relaxing when it enters the nose,
Passes through the throat,
The rise and fall of the shoulders,
Chest and belly.
As it moves in and out,
Relaxing into this movement of breath.
Coming back whenever the mind wanders away.
This concludes our five minute mindfulness meditation.
Good luck with your practice.
Hope to see you again soon.
