Awareness Of Breath Meditation (5 Minutes)

Mindfulness and meditation can seem confusing and overwhelming. This guided meditation is a great starting place. Learn the basics of a meditation practice, including noble posture, body sweeping, focusing, and returning. No previous experience needed with this 5-minute introduction to mindfulness meditation.

Transcript

And let's begin.

Feeling your feet comfortably resting upon the floor.

Providing a comfortable rising up of spine towards sky.

Simply a lifting up of spine through torso,

Neck,

And the top of head.

Maybe a shoulder roll or two to loosen and lower shoulders on torso.

And deciding eyes opened or closed,

Whichever you prefer in this moment.

Bringing your attention now to the physical sensations of body breathing.

Perhaps feeling the rise and fall of chest and belly.

Or the movement of air through nose or mouth.

Not needing to change or manipulate the breath.

Simply filling your attention with the sensations of body breathing in this moment.

And for some folks,

Breathing may not feel a safe or comfortable focus.

And that's okay.

You can choose another sensory based focus in this moment.

Maybe feet resting on the floor or hands resting on thighs.

Filling your attention with a sensory based focus in this moment.

And at some point,

Focus will likely drift.

And a common place that our focus drifts to is into thoughts.

First acknowledging this is okay.

This is what our minds do.

And when you notice that's happened,

With gentleness and kindness,

Ushering your focus back once again to body breathing or whatever your focus is in this moment.

Breathing.

Observing this unfolding moment.

Letting go of expectations,

Outcomes,

Anticipations.

And letting this moment simply be as it is.

An opportunity of suspending,

Judging,

Or striving.

Greeting all that you encounter.

With qualities of allowing,

Patience,

Curiosity.

And now if your eyes were closed,

Opening eyes,

Inviting in the lights and surroundings.

Maybe a gentle stretch or movement as a way of transitioning back into the activity of your day.

May you be well.