Five-Minute Meditation

This five-minute meditation will guide you back to the center on a day when you feel overwhelmed by your current reality. Drop everything, sit, and listen. Follow the instructions. Practice this daily, if desired. You will notice yourself improving. Practice with us at The Institute For Aliveness.

Transcript

Allow your eyes to close.

As you close your eyes,

Notice if something comes up inside of you,

An awareness of the inner space,

A fear of perhaps missing out on the outside world.

Tell yourself that your eyes are closed and you'll keep them closed for the next five minutes.

With that space created,

Begin to feel into your belly.

Begin to breathe deep into the lungs and allow the belly to expand with each inhale.

Check that the jaw is relaxed.

Notice whatever's going across your mind right now,

Right now,

Right now.

Write it down in your mind.

Write a virtual notepad in the astral cyberspace of your mind,

This mind cloud.

Visualize yourself writing it down in your mind and then let whatever that was go and come back to right here and right now.

As anything else comes up in your mind and your awareness,

Pick up that virtual pen,

Cyber astral pen and write down whatever it is and then come back to this presence of now.

As you hear the rain in the background,

Feel it washing over you,

Washing away any worries,

Tension,

Anxiety,

Anger,

Sentiment or just other people's energy from today.

And on your next inhale,

Take it in deeply through the nose.

Exhale through the mouth with me.

Two more times.

One more time.

Ahhhh.

Notice the space.

Allow yourself to be here with the breath.

Bring your awareness to any sensations across the forehead,

Just lightly noticing.

And with the space between the back teeth and the jaw,

Begin to create a slight smile behind the eyes.

Allow yourself for one moment to feel this calm,

Peaceful happiness that rests inside of you.

The space of centeredness with your next inhale be fully there for the present.

Exhale.

Two more times.

One more time.

Ahhhh.

There's nothing to do and nowhere to go.

Rest.

Here.

Quiet.

Centered.

You are this peace.

And when you're ready,

You can open your eyes.

Reviews

Thank you so much Andrea :)
This was so nice :)
Sending so much gratitude and compassion!