Mindful Leadership: 5-Minute Mindfulness Meditation

We take a moment to move our attention from thinking to sensing. This is a simple 5-minute practice that anyone can do before beginning a hectic day at work or during a break - perfect for busy individuals and leaders.

Transcript

Let's begin by moving attention from thinking to sensing.

Taking a moment now to become more aware of the actual sensations you find in your body right now.

Maybe the sense of contact between your feet and whatever they're in contact with.

Touch,

Pressure,

Contact.

Maybe the sensations where your body meets whatever you're sitting on.

A more complex pattern of sensations perhaps.

Maybe the sensations of touch at your hands and fingers.

Now beginning to allow your attention to gather around the breath.

Each in-breath.

In-breath.

Each up-breath.

And when you notice that your attention has wandered,

Just noting that,

Seeing where it went,

And then gently and kindly drawing it back to the breath.

Over and over.

So really feeling the breath.

This isn't thinking about breathing,

This is feeling the breath,

Sensing it in the body.

And when you become aware that your attention has wandered and you're thinking,

Just noting that,

Letting go of the thinking,

Moving attention back to the sensations of breathing.

Just following the breath.

Just breathing.

Okay,

So let's begin to bring this practice to a close now.

When you're ready,

Opening your eyes and coming to move again.