Hello and welcome to another 5 minute meditation.
And go ahead and find a comfortable seat.
Allow your eyes to close.
Or gazing down towards the floor.
Lengthen your spine.
And relax your shoulders.
Relax your forehead.
Relax your mouth.
And allow this feeling of relaxation.
To melt over your body completely.
Allowing the spine to be long to bring presence.
My body relaxed around this.
Go ahead and take a slow breath in through the nose.
And a slow exhale.
Allowing the breath to slow down.
Knowing that you have nowhere else you need to be right now.
Nothing else you need to be doing.
5 minutes out of your day,
Just for you.
Notice the sounds around you.
What can you hear that is most far away?
Noticing if you can hear these sounds without labels or judgments.
Simply allowing them to flow into your awareness and out of your awareness.
And then bring your awareness to the sounds that you can hear that are most close to you.
Again,
Noticing these sounds.
Without judgment.
Without labels.
Simply allowing the sounds to flow in and out.
And if it's comfortable to you,
You can bring your awareness to the sound.
Closest the sound that your own body creates.
Be the sound of your breath.
Or the sound of your heartbeat.
Allowing these sounds to anchor you in the present moment.
Knowing that this present moment is the most important thing.
Not worrying about things that may have already happened.
Or things that have not happened yet.
At any time during your day.
You can bring your awareness.
Back to the sounds around you or the sounds you create within you.
Thank you in the present.
Go ahead and take a deep breath in through the nose.
And out through the mouth.
Gently begin to open the eyes.
And enjoy the rest of your day.
