Hi,
Welcome to my Insight Timer Meditation.
Today we're going to just have five minutes without too much stimulation,
Just focusing on our breath.
Finding yourself into a comfortable position.
Letting your feet rest onto the earth if you're on a chair or finding your sitting bones grounded down if you're seated on the earth.
And allow yourself to softly close the eyes or lower your gaze and defocus your eyes.
And bring your awareness to your breath.
Allowing for that gentle inhale and exhale to start to happen without any effort.
If you wish,
You can maybe count the inhales and the exhales.
As you inhale,
Count one.
As you exhale,
Count one.
Inhale,
Two.
Exhale,
Two.
Trying to keep that focus exclusively on your breath.
Remembering the breath doesn't have to need any effort.
Just letting the natural flow of the breath be the thing that you're counting.
And it's perfectly natural for distractions to happen or things to come to mind.
So if that does happen,
Just allowing yourself to acknowledge that that distraction has happened and then bring your focus back to your breath.
And maybe start the count again from one.
It's okay if we never get any higher than one.
Letting yourself stay with that breath.
Natural inhale and exhale.
Letting all distractions be acknowledged and then refocusing on your breath once more.
Staying here with that breath,
With your count.
Just letting that focus on the breath give you that quietness,
That sense of the volume turning down.
Staying with your breath for a few more moments.
And then just starting to allow your count to stop.
Let that focus on the breath just gently fade.
Let yourself become a little more aware of your surroundings.
That sense of where you are in space,
In your room or outside.
The surface that you find yourself on,
Maybe the chair or the earth.
Maybe just allow for the eyes to stay lowered or closed for a few more moments.
While you just let yourself listen for any sounds around.
Bring in your mind back to the present,
The external world.
Maybe opening your eyes and just let yourself gently come back to your day.
Having enjoyed a five minute break of meditation.
Thank you for joining me.
