Take a comfortable meditative pose.
That means you could sit on a chair or you could sit on a cushion so that your spine follows its natural curvature.
And then close your eyes and draw your senses inward.
And just look and explore what is there.
Just check in.
How do you feel?
What are your thoughts,
Your emotions,
And the other senses?
And slowly start to scan from the top of the head,
Slowly moving down to the eyebrows,
To the eyes,
To the nose,
Moving down and just exploring and seeing what is there without any judgment.
And see if there are any points of tension,
Of heat,
Of cold,
Of tingling,
Making your way down.
Once you've reached the top of your toes,
Bring your attention to your breathing and simply observe how the air flows in,
Maybe filling the belly and making it rise,
And a pause between breaths and it flows out without any judgment.
Become an observer of your breathing.
What you're doing is bringing your attention to one place and you're training your focus and that muscle of attention.
And each time your mind wanders off,
You just rejoice for having understood that your mind wanders off and train that muscle of attention and bring it back to the breathing,
Observing the inhale and the exhale.
Now bring your attention to your heart center,
In the middle of the chest,
Just two finger widths to the right.
Just feel a sense of homecoming,
Of being at your intimate center.
Think of yourself and say to yourself,
May I be free from suffering?
May I be at peace?
May I be glad?
If you want,
You can think of all the people that are currently suffering in the world and just generally wish for them to become glad,
To be free of suffering,
And to be at peace.
May you be at peace.
May you be free from suffering.
Having done all that,
Just check in right now and see how you have changed in only five minutes and slowly open your eyes again and congratulate yourself for having done the work of focusing,
Training your focus,
Your awareness,
Your empathy,
And then having done the steps towards getting to a stable,
Consistent meditation practice that would benefit you and the people around you.
