5 Minute Beginner Meditation

This is a 5 minute beginner mediation practicing presence with soothing background music. I will guide you through breath, connecting to your body, and allowing you the space to slow down the mind with permission to pause. This can be done any time of the day when needing a moment to pause to come back yourself.

Transcript

Find your way to a comfortable seated position. Maybe your legs are crossed. Maybe place one ankle in front of the other. Sitting on top of a pillow or a bolster. Or simply just as you are. Make sure you're comfortable with the temperature. Is supportive. And whenever you're ready, Close your eyes. Take three deep breaths in through the nose. Exhale, Sigh out the mouth. Two more times, Inhale. And exhale. Last time, Inhale. Exhale. Feel your body softening into the ground take notice of the floor underneath you Allow the shoulders to drop away from the ears. Allow your spine to be long Imagine there is a string going from the root of the floor of your bottom up through the spine through the crown of your head There's no strain in your back. But you are connected from the floor to the ceiling. Just notice how you feel. Scan through the body, Any areas of tension, Where can you relax just a little bit more? Let there be space between the teeth. Relax the bottom jaw. Relax the forehead. Know that you are safe in your body. Take note of any sounds around you. Maybe it's raining. There's birds, Cars. And then take notice of any sounds that are close to you. Now notice the breath. Where's the rise and fall happening? Focus the breath to the belly activating the parasympathetic nervous system. Our rest and digest. The longer you stay in meditation, The slower the breath will become, The more relaxed the body will be. Allow your breath to be effortless. There is no noise. Just allow the rise and fall exactly as it is happening naturally. Maybe you can feel the heart beating. Or maybe you feel nothing at all And that's okay too. Just simply be in your body. Note that if the mind begins to wander, That's perfectly normal. Our brain's job is to think. It's how it keeps us alive. Notice the thoughts, Do not attach to them. Know that they will come back later if they are important. Just allow them to pass and remind yourself that you are here now. You have chosen to be here. I'm going to be quiet for a little while and give you a few moments to really connect with yourself Deepening the breath, Take a deep inhale through the nose. Exhale, Sigh out the mouth. Now just notice, How do you feel now? Compared to before you started your meditation. What thoughts came up. Take notice of them without judgment, Without criticism. And when you're ready, You can open your eyes. Take note of the light, Any of colors that are around you. Moment of gratitude for this practice for taking the time to pause and and have a beautiful rest of the day.