Hello there my love,
Welcome.
Life gets busy,
But mindfulness is important,
So here is a quick 5 minute meditation to bring you into the present,
To get you grounded and connected back to your breath.
Something that you can do first thing in the morning,
Or on a lunch break,
Or just before bed.
I want you to get into a comfortable position,
Whether seated,
On the floor,
On a block,
Bolster,
Chair,
Or laying down.
I want you to position yourself in such a way where you're not fidgeting or losing connection to your breath because you're so focused on your seat.
Comfort is important,
Otherwise that's the only place our mind will continue to wander and we really just want to focus on other things today.
Once you're comfortable then as you take a deep breath in,
Close down your eyes.
Find the natural rhythm of your breath here.
Fill your lungs with air,
Then feel your breath as you exhale,
Whether it's through the nostrils or through your mouth.
Stay here for a moment,
Just focusing on your inhalation and your exhalation and how it feels coming in and how it feels in your body going out.
I want you to connect to your whole body now.
Where do you feel tension?
Where do you feel tight?
Begin to scan your entire body from head to toe,
Noticing which parts feel bound up and which feel more relaxed.
Breathe into the tension and imagine a warm ball of white light bundling up all of that tightness,
All of that tension and then sending it away from the body.
Perhaps your shoulders are up around your ears or your jaw is clenched.
Just breathe through those areas as the light removes the tension.
Let's bring the focus back to the breath.
I want you to breathe in for four counts and then out for four counts.
You don't have to focus on anything else but this for the moment.
Breathing in for four,
Breathing out for four.
And if your mind does wander,
As it tends to happen for us as we're human,
Acknowledge it and then just send it straight back to the breath.
Counting in for four,
Counting out for four.
Do this as many times as you need to to bring you back to your breath.
And then on your last exhale,
I want you to sigh it out.
Just find the natural rhythm of your breath again.
Wherever you are in your day,
I want you to think of one thing you're grateful for.
It can be ever so simple or ever so grand.
Just one thing that gives you that warm glow in your heart.
And as you reconnect back to your breath,
You can now wriggle your toes,
Begin to move your body,
Perhaps take a big stretch.
Then on your inhale,
Flutter your eyes open and enjoy the rest of your day,
My love.
