Welcome to this five minute meditation for the busy body and mind.
Begin by taking your seat and settle in.
Close down your eyes or soften your gaze on a focal point.
Relax your shoulders,
Your jaw.
Become aware of the sounds that you hear in this moment,
Letting your hearing bounce around to each sound without attaching to it.
Become aware of the surface of the object beneath your seat with a sensation of being grounded,
A part of something bigger.
Become aware of the clothing on your skin,
The temperature of the room.
Without looking around the room,
Visualize where you are in the space and the distance of the objects from your body.
Become aware of a sense of taste in the mouth,
Of moisture or dryness on the tongue.
Notice the breath coming into your nose,
The breath breathing out.
Let all sounds and awareness of the space that you are in fade as you become in tune with your breath.
Breathing in,
Breathing out.
Breathing in,
The body inflates like a balloon.
Breathing out,
The body deflates.
Breathing in,
Breathing out.
Knowing your mind to follow wave after wave of breath.
Breathing in,
Expansion.
Breathing out,
Contraction.
Breathing in,
Fullness.
Breathing out,
Emptiness.
Breathing in,
Patience.
Breathing out,
Noise.
Breathing in,
Peace.
Breathing out,
Fear.
Breathing in,
Joy.
Breathing out,
Anger.
Breathing in,
Positivity.
Breathing out,
Negativity.
Breathing in,
Vitality.
Breathing out,
Stagnancy.
Breathing in,
Light.
Breathing out,
Darkness.
Breathing in,
Silence.
Breathing out,
Distraction.
Breathing in,
Space.
Breathing out,
Constriction.
Breathing in,
Softness.
Breathing out,
Tension.
Breath in,
Breath out.
In,
Out.
In,
Out.
Breathing in,
I.
Breathing out,
Am.
I am.
I am calm.
I am peace.
I am relaxed.
I am here.
I am here.
I am here.
I am.
