Five Minute Meditation

Sometimes we just need five minutes to ourselves to reconnect and reset. This meditatation dives right into the practice with little set up and can be done anywhere. Just take a seat and let yourself be guided along a five minute journey with the awareness of your breath as a guide.

Transcript

Hands on your lap somewhere,

They won't be a distraction.

The spine is long.

On the shoulder blades,

Gently roll down your back.

And become aware of the breath,

The natural ebb and flow.

Of the inhales and the exhales.

Without making any changes to it.

Notice how the belly rises and falls.

As you breathe in and out.

And then bring your awareness to the nose.

Notice the quality of the sensation as you breathe in and out.

Notice the difference in temperature.

Notice the breath might be slightly cooler as you breathe in compared to when you breathe out.

Notice the quality of the breath.

Maybe sharpness or softness.

And narrow your awareness on the quality as you breathe in.

On the quality as you breathe out.

And if the mind takes you away from your experience,

It's okay.

Just come back to the sensation of the breath as it moves in and out of your nose.

Exhaling your breath.

Thoughts may come and go.

The invitation is to just let it,

Let the thoughts come in and out without being attached to them.

Come back to the sensation of the breath.

Notice its qualities.

Namaste.

The five-minute meditation practice is complete.

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