Hello and welcome to this five minute mindful meditation.
Getting into a comfortable seated or lying down position.
Beginning to bring your awareness to the surface that is supporting you.
Notice your chest as it rises with each inhale and drops with each exhale.
Feeling the shoulders relax,
The jaw unclench.
Begin closing the eyes to a half gaze or even just close them.
Drawing your awareness to the sounds that you hear.
Even to the tone in my voice,
Not necessarily the words.
The smells that are around you,
The taste in your mouth.
If thoughts begin to roll in,
Just welcome them in with acknowledgement.
Smile and release the thought with a breath.
It is okay if thoughts roll in.
Allow yourself grace.
Begin to imagine a beautiful stream trickling down.
The water is clear.
You see fish swimming through the water downstream.
Bring your awareness to how peaceful it is in this moment.
If the thoughts begin to roll in again,
Just acknowledge them.
Smile and release them with a breath.
Begin drawing your awareness to the grass that's beneath you,
To the tall trees that are surrounding you,
To the birds,
To the warm sun.
Feel the warmth on your skin.
Bringing your awareness to the present moment,
Bring up the right hand and begin tapping the bottom of the right hand.
We're going to do a series of taps to move energy.
Moving to the top of your head.
Tapping five times.
Moving to between the brow,
To the temples,
To under the eye,
To under the nose,
To the chin,
To the heart.
Lifting up the left arm and tapping under the armpit.
Lifting up the right arm and tapping under the armpit.
Bringing the hands to your lap or to wherever is comfortable for you.
And begin breathing in for four.
And pause for four.
Exhaling and releasing the breath for four.
And then pause for four.
Doing two more breaths just like this.
Take your time.
Be gentle with yourself.
You're doing a good job.
And coming back to your normal breathing pattern.
Placing the palms of the hands together at the heart.
Giving yourself wisdom and compassion in this moment.
Bringing the hands up to between the brow.
Taking in a breath if you need to.
And as you exhale,
Spread the hands apart and begin giving yourself a face massage.
You did amazing.
May you be well.
May you be healthy.
May you be safe.
And may you be loved.
Thank you for meditating with me today.
