5 minute recovery meditation to do in a busy day.
Gently bring your focus to your body and notice the posture you are sitting in.
In this meditation we are going to make 3 steps that will help you recover and connect within a busy day.
For the first step I want to ask you to just observe how you encounter yourself.
How are you physically?
How is your body?
Take some moments to notice the sensations in your body.
Just become aware of what you feel.
There is no need to change anything or to have an opinion about it.
Just become aware of your physical experience.
And how are you mentally?
What is the state of your mind?
Are there many thoughts?
Is it chaotic or clear?
And again,
Allow the mind to be as it is.
You are just being aware of it.
Maybe certain thoughts are in the foreground,
So acknowledge them.
And how do you feel emotionally?
Are there certain feelings or emotions present?
No need to judge,
Just become aware.
So now that we have gathered the information on how we are,
We can bring our focus to the breath.
Notice the natural flow of your breath.
Find a place in your body where you can easily feel the movement of the breath.
And then rest your attention there.
I really want you to focus on your breath.
Nothing else matters,
Just feel the flow of air.
In and out of your body.
There is no need to change the breath,
Just allow it to flow in its natural way.
Stay very close to the breath,
One breath at a time.
For the last step,
You can slowly allow your awareness to become wider.
Noticing your entire body.
Becoming aware of the room,
The space around you.
Hearing the sounds that are possibly present.
Feel how your awareness is wider and how your being is more calm than in the beginning of this meditation.
Now take a moment to reflect upon how you want to continue your day.
What do you need?
What does your body need?
To make sure that you continue in a healthy and balanced way.
Then you can slowly open your eyes.
