Welcome to this short beginner friendly meditation practice.
Find a quiet and comfortable space where you won't be disturbed for the next five minutes.
Sit in a chair or on the floor in a cross-legged position,
Whichever is more comfortable for you.
Keep your back straight but relaxed.
Close your eyes gently and take a few deep breaths to center yourself.
Inhale deeply through your nose,
Allowing your belly to expand,
And exhale slowly through your mouth,
Releasing any tension or stress.
One more time like this.
Inhale in towards the belly,
Expand the belly like a balloon,
Exhale slowly through your mouth.
Now let go,
Forcing the breath.
Notice the sensation of the breath as it enters and leaves your body.
Focus on the rise and fall of your belly or the feeling of air passing through your nostrils.
Thoughts may arise in your mind and that's okay.
When you notice that your mind has wandered,
Simply acknowledge the thought without judgment and gently bring your attention back to your breath.
Now breathe in through the nose for four,
Three,
Two,
One.
Breathe out through the nose for four,
Three,
Two,
One.
Breathe in to the belly for one,
Two,
Three,
Four.
Breathe out for five,
Four,
Three,
Two,
One.
Again breathe in for four counts.
Now breathe out for six,
Five,
Four,
Three,
Two,
One.
Doing two more rounds of belly breathing like this.
Inhaling for four counts,
Exhaling for six or maybe seven or eight,
Making the exhalation longer with one count every time.
Allow your muscles to relax,
Starting from your head and moving down to your toes.
Pay attention to any areas of tension and consciously release them.
Take a moment now to check in with yourself and observe how you're feeling in this present moment.
Notice any sensations,
Emotions or thoughts that may be present.
Allow them to come and go without getting caught up in them.
Like you're watching clouds in the sky,
Your thoughts are simply passing by.
Finally with a deep breath bring your awareness back to your body in the space around you.
Gently open your eyes and take a moment to transition back into your day.
Remember meditation is a practice and it's normal for your mind to wander.
The key is to gently bring your attention back to the present moment whenever you notice it has drifted away.
