Welcome to your 5 minute meditative moment.
Take your time to settle into a comfortable posture.
When you feel ready you can soften your gaze or perhaps close down your eyes.
And in your own time take 3 clearing breaths in through your nose and a sigh out the mouth to settle.
Release any control of your breath just letting it move naturally in and out your nose.
If your eyes are closed you might open them now to a soft gaze ahead of you and land into the sense of sight.
Simply noticing what you can see in the room or the space you're in.
The colours,
The textures,
Form,
Shape.
Moving left and right,
Up and down.
Landing on the visual plane.
Then closing your eyes once more.
Noticing what's present in this inner sight.
Any colours,
Light,
Imprints in the mind's eye.
Moving your awareness from the eyes outward to the ears.
Noticing what you can hear.
The most far away sounds available to you.
And the sounds close by.
And the silence that these sounds spontaneously arise from.
No need for story.
Allow yourself to simply rest into a state of listening.
Listen to sound ever changing.
And you might start to tune in to the sound of your own breath or your heartbeat.
Simply any digestive sounds,
That inner listening.
Dropping into the sense of touch.
Feel where your body meets any surfaces beneath.
Get a little heavier into those contact points.
Noticing the sensations on the surface of your skin.
From the clothes you might be wearing.
From the temperature of the space you're in.
And feeling into how the breath moves through this physical body.
The subtle stretch of the skin around the belly or the chest as you inhale.
The softening of your muscles,
Of your bones with each exhale.
Tuning into the sense of taste on your tongue.
Letting it fall away from the roof of your mouth.
As your jaw relaxes.
Noticing if there is any subtle or strong smell.
As the breath moves in and out at your nostrils.
From here allow yourself to widen into experiencing all five senses.
Really feeling and listening to this inner life.
Inner sight.
Inner listening.
Inner feeling or touch.
The subtlety of taste and smell.
The breath moving through all of it.
Notice what's shifted in your energy or your mind since you first sat to do this little meditative moment.
Maybe you carry this presence into the rest of your day.
Whenever you feel ready,
Opening your eyes,
Moving your body.
Coming back to your day.
