5 Minute Body Scan And Mindfulness Of Breathing Meditation

This is a simple five-minute meditation that can be done any time focusing on:
- a body scan
- mindfulness of body sensations
- mindfulness of breathing, involving counting the breaths one to ten and refocusing on the breath when encountering a distraction

Transcript

Find a comfortable position, Sitting or lying down. Let your eyes close. Now let's take a slow scan through the body, Starting at the top of the head, Scanning down to your face, Neck. As you scan down, Noticing any areas of tension, And taking a moment to breathe in to loosen those areas, Continuing down to your shoulders, Chest, Belly, Your arms, Your hands, Fingertips. Lower back and your legs, All the way to your feet. I'm going to focus on a mindfulness of breathing exercise, Focusing on counting our breaths. You can do this any way that you like, Counting one on the inhale, Two on the exhale, Or each number counting for an inhale and exhale. When you get to ten, You're going to start over. We'll begin now with the first breath. If you notice yourself getting distracted, Simply take a moment to refocus in on the breath and start your counting over. And taking a moment to refocus in on the breath. Now wherever you are in your practice, Take a moment to acknowledge the effort that you've put in to your meditation practice today, When you smile, Your lips, Setting intention to the day ahead, And when you're ready, You can open your eyes. Thank you for joining me.