Hi and welcome to your five-minute breathing meditation practice.
Today we will use the art of noticing with awareness to build your observing self,
The part of us that helps us step back,
Be more present and build the capacity to handle whatever arises.
We will use your breath as an anchor that you can return to each time the mind wanders.
The aim is not to empty the mind or control your thoughts,
It is simply to pay attention,
To notice with curiosity and then to shift your awareness gently back to your breath.
It's really important to do this with a sense of kindness as your mind will wander,
That's just what minds do.
Just notice when you notice and gently bring your awareness back to your breath.
So find a comfortable position either sitting or lying down and let's begin.
Close your eyes if it feels safe to do so and start by guiding your awareness to the breath.
Let's start with three grounding breaths together.
Take a deep breath in through the nose and then sigh it out through the mouth letting go.
Ah Twice more,
Breathing in fully and letting it go.
Last one,
Breathing in and then releasing that breath completely.
And now allow your breath to find its own natural rhythm.
Start to bring awareness to each in-breath and each out-breath,
Following the journey of the breath as it moves in and out of your body.
Invite your full attention to flow with your breath,
Noticing the rise and fall of your chest or belly as you breathe.
Notice the temperature of the air as it moves in.
Notice how the inhale feels different to the exhale.
Feel where the breath moves and any sensations that come along with breathing.
And turning more deeply inward now,
Begin to let go and detach from the noises around you.
And if distractions arise,
Just notice where your attention has been pulled to.
Allow it to be and then gently bring your intention back to noticing your breath.
Just breathe as you breathe,
Not striving to change anything.
There is no need to control the breath in any way.
Observe and accept your experience in this moment without judgment.
And if your mind wanders to thoughts,
Plans problems,
Or your to-do list,
Simply notice it.
If it wanders to feelings or sensations,
Emotions,
Just notice it.
Watch the thought as it enters your awareness,
Seeing the thoughts from afar.
And I invite you to practice letting go of each thought that arises,
Perhaps by visualizing it on a leaf floating down a stream,
Or like a cloud passing in the sky.
You are the watcher,
You are not the thought,
Feeling,
Or sensation.
Each time your mind wanders,
Use your breath as an anchor that you can keep coming back to again and again.
Noticing the breath in and the breath out.
And as this practice comes to an end,
Slowly allow your attention to expand,
Noticing your entire body breathing in this moment.
And then expand your awareness beyond your body to the space that you are in.
Start to bring some gentle movement into your fingers and toes.
And take a moment to check in with this feeling.
Notice the space you have created.
Give thanks to yourself for showing up today as you take this practice into the next moments of your day or evening.
And remember,
You can come back to this practice whenever you need it.
See you again soon.
