Welcome to this five minute breath awareness meditation.
Sitting in a comfortable but attentive position,
Back straight but not rigid,
Shoulders relaxed,
Hands resting either on your knees or at your sides.
Allow your eyes to begin to gently close and let yourself relax as you settle into this present moment.
Take three slow deep breaths in through the nose and out through the nose or the mouth.
As you return to breathing naturally,
Begin to notice your breath in your body,
Feeling the natural flow of the breath.
Notice where you feel your breath in your body.
It may be in the nostrils as the cooler enters and then exits a bit warmer or perhaps it's the rise and fall of the chest or the belly.
See if you can feel the sensation of the breath as it enters and leaves your body.
As you continue to breathe naturally,
You may notice as you do this that the mind begins to wander.
This is not a problem.
In fact,
It's completely normal.
Simply acknowledge this and then gently bring your attention back to the sensations of breathing in your stomach or chest.
As you breathe in,
Feel them rise.
And as you breathe out,
Feel them fall.
Simply continuing this practice of observing the breath,
Breathing in,
Follow the breath in,
Breathing out,
Follow the breath out.
Notice the mind as it wanders,
Releasing any thoughts and returning your focus to the breath.
Be gentle and kind to yourself during this time,
Letting go of expectations or judgments of your practice.
Starting to be comfortable in stillness.
Breathing in,
Feeling the stomach and chest rise.
Breathing out,
Feeling the stomach and chest fall.
Understanding what it's like to just sit and breathe.
And as we come to the end of this practice,
Begin to wiggle your fingers and toes.
Perhaps roll your shoulders and stretch the spine upwards.
And when you're ready,
Slowly open your eyes.
Thank you for joining me in this practice today.
I hope it has served you.
Have a wonderful day.
