Welcome to this five-minute meditation.
This meditation can be practiced anywhere.
If possible,
Close your eyes,
Find a comfortable seat,
Connect to your breath.
Roll your shoulders up,
Back and down.
Breathe in some lightness and breathe out some tightness.
Continue to breathe slowly,
Deeply,
All the way down your belly.
Perhaps even bring one hand onto your chest and one hand on your belly.
If you're sitting at a desk and your legs are crossed,
Uncross your legs and put both feet on the ground.
Maybe even remove your shoes before you do that meditation.
During this meditation,
We're going to take shorter inhalation and longer exhalation.
We're going to count to four for every inhalation and to six to every exhalation.
Starting with your exhalation,
Empty your lungs fully and start inhaling slowly.
One,
Two,
Three,
Four.
Exhale for six,
Five,
Four,
Three,
Two,
One.
Inhale for four,
Two,
Three,
Four.
Exhale for six,
Five,
Four,
Three,
Two,
One.
Inhale for four,
Three,
Two,
One.
Exhale it out six,
Five,
Four,
Three,
Two,
One.
Keep doing that circle,
That big exchange from your heart and lungs.
Every inhalation,
Feel your spine getting longer and every exhalation,
Feel your shoulder becoming more relaxed.
Notice the expansion in the chest and the belly.
Feel the movement into your palms if your hands are connected to your body.
The heat,
Your heartbeat.
Keep breathing slowly,
Deeply.
We're gonna do that for one more minute.
Inhale deeply,
Filling up your lungs and when you exhale,
Emptying everything out through an open mouth.
Inhale calm and exhale worries and slowly bring both hands above each other onto the heart.
Reconnect to your body,
To the sensation under your seat,
Under your feet,
Under your eyelids and slowly come back to the room.
Open your eyes and perhaps a little smile.
Rise.
I wish you a beautiful day.
