Begin Where You Are: A 5-Minute Meditation For Beginners

Find a place to sit comfortably,

Easily wherever you are.

Sit comfortably.

Place your palms on your knees facing the ceiling or sky.

Spine erect,

Shoulders relaxed.

Keep a smile on your face.

Relax your body.

Now please close your eyes.

Body relaxed.

A big smile on your face.

Take a deep breath.

In.

Take another deep breath in.

And out.

One more time.

Breathe in.

We'll say these three things to ourselves.

I want to do nothing for next couple of minutes.

I want to know nothing for next couple of minutes.

And I am nothing.

Breathe in.

And out.

Observe your breath.

Every incoming breath energizing your body.

Every outgoing breath relaxing your body.

Observe your breath.

Breathe in.

Whatever thoughts are coming,

Let them come.

Don't restrict any of your thoughts.

Be it good,

Bad,

Pleasant,

Unpleasant.

Let them come.

Observe your thoughts.

They are like clouds.

Appearing,

Disappearing,

Coming and going.

Breathe in.

And out.

Observe your breath.

Keep a smile on your face.

Breathe in.

Become aware of your body and surroundings.

Whenever you feel comfortable,

Slowly and gradually,

You may open your eyes.