Here And Now

For those of you who feel like you don't have 20 minutes to practice, here's a 5-minute Mindfulness Meditation that works. ~ Discover a short restorative practice that can bring inner peace and clear perspective, when you are pushed for time.

Transcript

Finding a quiet place where you won't be disturbed.

Sitting comfortably with your spine straight but not rigid.

Begin by slowly looking around.

What do you notice?

Then taking a few moments to notice what you can hear.

Now gently closing down your eyes.

As you come into stillness,

Sense that you are pausing,

Arriving here and now.

With a gentle attention,

Notice the state of your body right now.

Now bringing your attention to your breath,

Aware of the rise and fall of your chest as you breathe in and breathe out.

Taking a full deep breath and then release it slowly.

Slowly enough that you can feel the sensations of the exhale as your breath moves through your chest,

Your throat and your nostrils.

Breathing in,

Breathing out,

Breathing in,

Breathing out.

Now allow your breath to find its own natural rhythm and sense that you can relax,

Feeling gravity and how the earth is supporting you.

Notice in this simple awareness,

Without any judgment,

The state of your body right now.

Is it warm?

Cool?

Is it at ease?

Or is there tension?

Just noticing.

Now noticing the state of your mind and heart,

Just as it is.

Is it racing?

Or is it quiet?

Joyful?

Or sad?

Let mindfulness hold it all.

Simply be aware that you are here right now,

Feeling the grounded sensations of being seated and present in this moment.

Notice that you can become present in the midst of whatever is going on around you.

Whether it's pleasant or whether there's pain,

Tension or worry,

Mindfulness notices and relaxes around it with a spacious and kind presence.

Noticing whatever is present just now and taking a moment to relax with it all.

Feel the benefit of simply being present and know that you can return to this again and again.