I'm Hunter and welcome to this five-minute mindfulness meditation.
This meditation will allow you to switch from the usual mode of doing to a mode of simply being.
The goal is not to clear your mind or achieve a special state,
But to simply be with yourself as you are right now.
You may feel the benefits such as reduced stress and anxiety,
Greater clarity and reduced reactivity during your meditation or later in your day.
And you'll feel these benefits more and more as you practice regularly.
Take a deep breath in and let that breath out.
Again,
Take a deep breath in and just exhale it out your mouth.
Then just let your breath be as it is.
Let your belly be soft.
Let the jaw soften.
Let your hands relax a little bit more.
Notice the sensation of breathing.
Notice where you feel it the most.
You may feel it most at the nose,
The chest,
The belly,
Or throughout your whole body.
From time to time,
Your mind will wander off into thoughts,
Fantasies,
Worrying,
Memories,
Whatever.
When you notice that your attention is no longer here and no longer with your breathing,
Without judging yourself,
Bring your attention back to your breathing.
Every time you find your mind wandering off the breath,
Gently bring it back to the present,
To feeling your breath.
Sometimes it's helpful to note thinking.
You can also note breathing in and breathing out as an anchor for your mind.
Now as you observe your breathing,
You may find that you're becoming aware of sensations in your body.
As you maintain awareness of your breathing,
See if it is possible to expand the field of your awareness so that it includes a sense of your body as you sit here.
You may feel tingling and pulsing in your hands.
You may feel the pressure of your bottom on your seat.
If you notice tightness in your jaw or shoulders,
Let your next exhale soften that area.
If the tightness stays,
Simply notice the tightness with a sense of curiosity rather than judgment.
As the meditation ends,
Give yourself credit for having spent this time nourishing yourself in a deep way by pausing and practicing to be fully present.
As you move back into the world,
Allow the benefits of this practice to expand into every aspect of your life.
Thank you for spending time with me for this meditation.
As you create more peace in yourself,
You create more peace for everyone.
Namaste.
