This is a simple 5 minute meditation to help you reset and refresh your mental state at any time of the day.
Find a comfortable position in your seat and gently close your eyes.
Let that gentleness spread up like a wave through your forehead,
Down through your cheekbones,
Settling in here.
Let your spine be tall,
Your shoulders melt down your back,
Creating space in your body.
Moving your attention to your breath as you close your mouth,
Noticing its flow in and out of your nose.
No need to change anything,
Just noticing.
Every exhale brings you an option to let some tension go.
Keeping your focus on your breath,
Follow it as it enters your nose,
Into your throat,
Down your body,
Swirling around deep in your belly,
Back up through your torso,
Past your heart space,
Up into your head and out through your nose.
Every time you notice your mind has wandered,
It's your job to bring it back to your breath,
Training your attention to go where you tell it.
Follow your breath.
Just by watching your breath,
You'll notice that it begins to slow.
When we slow our breath down,
We slow our mind down too,
Moving to a place where things can happen with more ease.
Through this process,
We're counteracting the effects of adrenaline,
Cortisol and other things that sometimes help us but don't always serve us.
Now that we've kickstarted your body's recovery systems,
It's time to refresh your mind.
We'll do this by asking ourselves two questions.
I invite you to bring a sense of ease and playfulness to your answers.
There's no right or wrong here.
The first question is,
What am I grateful for today?
The first answer can be something really simple like,
The wind on my face.
From there,
See what else you can find gratitude in today.
The game is to try and find as many things as possible and stack them on top of each other.
If you're not feeling particularly grateful today,
Then ask yourself,
If I wanted to be grateful,
Then what could I be grateful for?
Treat it like a game.
What am I grateful for today?
The second question is,
What is my intention for my world and myself today?
What do you need yourself to do?
Who do you need yourself to be?
Your intention could be one word like discipline or focus,
Or it could be about a specific project you've been putting off but you know that would make your world a better place and yourself a happier one.
When you've got it,
Silently repeat this in your mind over and over again.
If you notice your mind has wandered,
Gently bring it back to this word or idea.
What is my intention for my world and myself today?
Letting that go and bringing your focus back to your normal breath now.
Mind yourself what brought you here and silently thank yourself for this gift of time and space that you've created for yourself.
When you're ready,
Gently open your eyes.
Thank you for meditating with me.
Hope you have a great day.
