The list of things on your mind can seem never-ending sometimes.
Everywhere we turn we're encouraged to be busy and productive,
To put everybody else's needs first.
Busy is worn like a badge of honour.
No wonder you don't find much time for meditation or rest.
But you're here.
You've taken a few minutes to yourself and that is a great start.
When we look after ourselves first,
We are fueling ourselves to look after others.
It's not selfish to make yourself and your health a priority.
If other people are relying on you,
You will help them better from a place of calm,
Health and strength.
And guess what?
Studies have found that mindfulness actually makes you more productive.
So let's spend five minutes together relaxing,
Safe in the knowledge that these five peaceful minutes to yourself will benefit everyone around you too.
So find a comfortable position where you can sit quietly and not be disturbed.
You can sit or lie down if you prefer.
If you're sitting,
Feel your feet on the ground and imagine a thread gently lifting from the back of your head,
So you're gently tilting your chin and sitting upright.
If you're lying down,
Feel the surface you're lying on supporting your whole body as you relax into it.
Take a deep breath in through your nose and breathe out through your mouth.
Feel the cool air in your nose.
Feel your stomach rise and allow yourself to relax more deeply and feel an expansion in your stomach and back as you breathe.
If you find that thoughts come up along the lines of I should be doing X,
Y or Z or I haven't got time for this,
I want you to know that that is totally okay.
Maybe you feel guilty for taking this time out for yourself.
Notice these thoughts and feelings.
When you try to suppress them,
They can come up stronger.
Instead,
Notice these thoughts and acknowledge them.
You can even thank them for making themselves known if you can.
And bring your focus back to your breath.
You are allowed to take five minutes for yourself and it will help you accomplish everything that needs to be done.
Breathe deeply into your stomach.
Feel the rise and fall of your stomach.
Sense the air filling your lungs and notice the rest of your body.
How do your shoulders feel?
How is your back?
Perhaps if you've been feeling stressed or overwhelmed,
You might feel tension there.
Bring your awareness to any tension.
Breathe deeply and see if you can have a sense of breathing into tension,
Allowing your breath to soothe and loosen your muscles.
Let's see if we can relax a little deeper now.
Imagine you are lying in a wonderful,
Safe place.
Somewhere you feel very comfortable and at peace.
You might be exactly where you are.
You might imagine you are in a beautiful forest or on a beach.
Wherever you are,
Breathe deeply.
Someone you trust gently lays a blanket over you.
It's your favourite colour and beautifully made from some delicious fabric.
It feels soft and warm.
Your friend gently tucks you in and leaves you to rest.
You know that you are safe and you are allowed to take this time for yourself.
There is no need to do anything at all in this moment.
There is nothing to do.
Allow your body to have complete freedom from thought while you relax,
Deeply calm and peaceful,
Knowing that you are allowed to rest.
Breathe in through your nose and out through your mouth.
Feel your body gently sinking into whatever you are sitting or lying on.
Breathe in through your nose and out through your mouth.
Feel the air filling your lungs and releasing it gently.
Allowing any thoughts to pass by like clouds in the sky.
Gently bring your awareness back to your breath.
You can start to gently move now.
Wiggle your fingers.
Move your toes.
Start to listen to the sounds around you.
Now you can gently blink your eyelids open.
Bring yourself back to the room that you are in.
Feeling rested and ready to get back to your day with a greater sense of calm.
