Mindfulness Focus Practice: Introduction 5 Minutes (slow)

5 Minute Mindfulness slower paced guidance. Pause to be guided back to your breath and awareness. Especially for times when you desire to deliberately slow down or feel a need to train your habit energy to decelerate. Great for anyone exploring mindfulness or seasoned secular meditation practitioners. Whether you are just awakening to your day, commuting, enjoying a pause in between meetings or activities - spend a slow 5 minutes with yourself and your mind.

Transcript

Welcome to the 5-minute mindful sitting practice.

This is a wonderful practice to develop awareness of your body and your emotions and connecting to your breath,

Learning to focus so that we can expand and see what happens in our mind and our body.

As we try to notice one thing at each moment.

If you like,

You can start by taking three slow deep breaths.

This will allow yourself to arrive gently in this present moment and now.

You can practice this 5-minute mindfulness sitting in any posture,

Either sitting or lying down,

So that you are relaxed without being rigid,

At ease without collapsing or falling asleep.

You may keep your eyes closed or slightly open,

Gazing softly in front of you.

So as you find a comfortable position and notice some deep breaths,

So as to allow yourself to arrive in this present moment.

Just check your frame of mind.

There is nothing special you need to do here.

Nothing you really need to accomplish or achieve.

It is enough that you are here and present with your body.

A kind of relaxed and natural presence is all that you need.

So let's begin.

Notice one in-breath and one out-breath.

Notice your hands and notice where your body contacts the chair or the floor.

Notice one in-breath and one out-breath.

Notice how your mind feels right now.

Remember something that happened yesterday and now bring your mind back to the present moment and perhaps to your breath,

Noticing one in-breath and one out-breath.

Imagine something that might happen tomorrow.

Bring your mind back to the present now,

Noticing one in-breath and one out-breath.

Bring your attention to your left foot.

Now notice your right shoulder.

Feel your entire left arm.

See if you can bring awareness to the space behind your eyes.

Notice one in-breath and one out-breath.

Notice how your mind feels now.

And if for the next few moments you can bring your attention to one sound that you can hear,

Just gently bring your awareness to that sound and noticing your body sensations as you pay attention to that sound.

Taking care not to rush,

To strain or to strive.

Gently bring your attention back to one in-breath and then noticing one out-breath.

Thank you for joining us in this five-minute mindfulness practice.

Good luck with the rest of your practice,

Knowing that you have given yourself this time to spend with you in the present moment,

Connecting your mind and your bodily sensations.

And thank yourself for being in the present now.

Reviews

This practice is brilliant and secular which I have been looking for! Bravo!