Here is a meditation practice that takes only five minutes.
Practicing it repeatedly,
Several times a day,
Will open you to being more peaceful and mindful throughout your day.
Come into a seated posture.
This can be on a chair with your feet flat on the floor,
Or seated with legs crossed sitting on the floor.
And allow the eyes to gently close.
Place the hands in a position in which they can rest.
This is usually one hand rested on the top of the other,
Placed in front of you.
And now relax.
Taking this sacred time out of the manic pace of this world.
This time is healing.
Have your posture relatively upright,
But not stiff.
Relax.
Feel the breath as if the body is a balloon.
The body itself inflating.
Slowly expanding all by itself.
And as it expands,
Feel it and say in your mind,
Expanding.
As it contracts.
The out breath is a deflation.
And say in your mind as you feel it,
Contracting.
Expanding.
Feeling it.
Expanding.
Not forcing it.
Allowing the body to breathe all by itself.
Feeling it happen.
Slowly expanding.
Slowly contracting.
And just using the words expanding and contracting as a reminder that this is what's happening and to feel it.
Don't worry.
If your mind drifts off,
It's normal.
Just return to the breath as soon as you notice.
A relaxed breath.
Nothing forced.
Relax into it.
Expanding.
Contracting.
Remembering that what's important aren't the words but the feeling of the sensations.
And now slowly opening the eyes.
Seeing.
Hearing.
Sensors engaged.
And now mindfully engage with the rest of your day.
