Hello,
This is David Naj and welcome to your five minute meditation.
Make yourself as comfortable as possible sitting on a chair,
Cushion or mat with your back upright but not stiff,
And your shoulders back but not forced,
And your hands resting softly on your legs or in your lap comfortably.
Take a moment to get comfortable and don't worry about thinking too much about stopping your thoughts,
Just allow them to come and go naturally.
And starting off with your eyes open and a soft gaze,
Take a big deep breath,
Breathing in through your nose and out through your mouth.
And as you breathe out through your mouth,
Gently close your eyes.
And take a moment before you do anything else,
Just to enjoy that feeling of sitting still,
Of having nothing to do,
Nowhere to go,
Nothing to check.
Just taking a moment to pause.
And as you pause,
Just feel the contact and pressure of your body against the seat beneath you.
Sit on the floor and your hands and arms just resting on your legs.
And as you sit there just beginning to notice your breath,
The way the body is breathing,
The rising and falling sensation.
And if you can't feel anything,
Just gently place your hand on your stomach,
Or just feeling that movement.
And again allowing your thoughts to come and go.
The only thing you need to do is realize when the mind has wandered and gently bring it back to the breath.
And then just gently bringing the attention back to your body,
Back to that feeling of contact on the chair,
Cushion,
Or mat,
And the space around you.
And when you're ready,
Just gently wiggle your toes and fingers and gently open your eyes.
And take a moment to recognize any changes and to check in with yourself on how you're feeling right now.
Enjoy this rejuvenating experience and feeling.
And have a beautiful day.
