Welcome to the five minute breathing meditation.
The purpose of this meditation is to practice mindfulness with our breath.
We'll practice using the breath as a tool to stay grounded in the present moment.
And while we practice it may be challenging.
Sometimes the mind will wander into the past or the future.
It may go through our to-do list or it may just be frustrating or challenging.
That's all okay.
The purpose is just to practice sitting with our breath and always coming back to it whenever we notice that our thoughts have wandered.
So let's get started coming into a comfortable seat.
Maybe allowing the feet to press a little bit deeper into the earth.
Sitting up with a strong back but feeling relaxed in the shoulders.
Allowing the chest to soften and allowing the face to relax.
Letting the eyes gently close.
Becoming aware of the breath.
The natural breath flowing in and out of the body.
There's no need to change the breath or breathe in any other way besides our own.
Just beginning to witness our natural breath.
Noticing the inhales as they come in through the body.
Aware of the exhales as the breath leaves the body.
Or maybe even the space between the inhales and the exhales.
Observing what's there.
And as we continue to sit with the breath,
Experiencing the breath without a story or a narrative.
Feeling the breath in the body.
Maybe noticing the rhythm of the breath and how it stays the same or how it stays in the body.
Maybe noticing the rhythm of the breath and how it stays the same or maybe it changes.
Maybe we can hear the sound of the breath or notice a lack of sound.
And the mind will wander,
That's what it does.
It's normal.
Whenever we notice that the mind wanders,
Just gently bringing our awareness back into observing our breath.
Knowing that it could sometimes be just as important to notice that the mind has drifted than if we were to practice being present the entire time.
Noticing the air as it comes in through the body,
Maybe where it flows and where it doesn't.
Or maybe feeling any ease or challenge in the breath today.
Or how each inhale has a beginning,
A middle,
And an end.
And each exhale has a beginning,
A middle,
And an end.
Or how the whole of the breath has a beginning,
A middle,
And an end.
Perhaps checking in to see how the body and the breath are moving together.
We're noticing the depth of the breath today.
Where is the air going in through the body and where does it stop?
Coming back to the breath anytime the mind has gone elsewhere.
Coming back to the breath that's with us all the time.
And now allowing our feet to ground a little bit deeper into the earth.
Becoming aware of the whole of the body.
Noticing sounds around us.
Noticing sounds around us.
Gently opening the eyes.
Our practice is now complete.
