Hello and welcome to this five-minute meditation to start your day.
To begin,
Take a slow breath in and out.
Let your attention land here.
No need to change anything.
Just notice.
Notice how the body is feeling.
Notice how the mind is feeling.
Now scan your body starting at the top of your head,
Moving slowly down.
Notice where you're holding tension.
Soften what you can and let the rest be.
Notice the legs,
Notice the feet,
And soften everything.
Bring the focus to the breath.
Follow the inhale and follow the exhale.
Let each breath come and go,
Steady and simple.
Notice the cool air as you inhale through the nose and the warm air as you exhale out.
And if you'd like,
Choose a word for the day,
Something that feels intentional,
Something that feels useful.
Maybe it's focus,
Patience,
Clarity,
Warmth.
No pressure,
Just a small anchor to return to later.
And throughout your day.
Again,
Focusing on the inhale and the exhale.
Let the body soften.
Now start to bring awareness back to your surroundings.
Notice the air on your body.
Notice any noises in the background,
Light peeking out from your eyes.
Coming back to presence.
Move your fingers and toes.
Notice any difference in the body.
And whenever you're ready,
You can begin to open your eyes.
And that's it.
You're ready to start the day.
