Hi,
And welcome to this 5-minute beginner's meditation.
My name is Paula Napitano.
I'm a mindfulness meditation teacher,
And I'll be your guide today.
You can do this practice in any position,
But I recommend trying it while sitting.
Begin to gently close the eyes.
And once your eyes are closed,
Take a few slow,
Deep breaths in through your nose and exhale fully out of the mouth.
Focus on the feeling of the breath in the body,
The movement of your chest,
Rib cage,
Shoulders,
And the expansion of your lungs.
Now begin to bring your awareness to the posture of the body.
Make any minor adjustments necessary to help your body be at ease.
And just begin by noticing the places where your body is touching something else.
Can you feel the contact between your feet and the floor?
Really pay attention to the physical feeling of the feet.
There's nothing special to do.
Just observe how the feet feel in this moment.
Now continue up to where you can feel the contact between your rear end and the chair or cushion beneath you.
Notice the contact and the pressure of the upper thighs with the chair.
Rest your awareness here,
Mindfully observing what this feels like in the body.
Now bring your attention to the hands,
However they may be resting.
Feel the places where the hands are touching each other or sitting in your lap or resting on the knees.
Focus on whatever part of the hand is in contact with something else.
Now see where you can feel the sensation of your clothes on your body.
You can scan the body to see where this sensation is present.
It may be helpful to feel the places where the clothing stops and the skin is exposed,
Such as the arms,
The neck,
Or the ankles.
Finally noticing the weight of your clothing on your body.
Noticing how the material feels against your skin.
Finally bring your awareness to the sensation of the air on your skin.
You may notice the temperature of the air feels different on the palm of your hands.
You may also feel the wind if you're sitting outside.
There's no right or wrong here,
Simply be true to your own experience.
Finally bring your attention back to the touch of your body on your seat and the points of contact between your body and the surface beneath you.
Begin to wiggle your fingers and toes or perhaps roll your shoulders.
And when you're ready,
You can open your eyes.
Thank you for joining me in this practice today.
I hope you enjoyed it.
Have a wonderful day.
