5 Minutes To Calm Through Mindful Breathing

This meditation is an introduction to mindful breathing.

So making yourself comfortable,

Sitting down with your feet on the floor and your hands on your lap,

Take a nice gentle deep breath in and out and allow your eyes to close.

Allow your eyes to gently close.

Gently move your awareness to the flow of your breath.

For many of us,

We can go through the whole day without being consciously aware of our breathing.

Gently follow the flow of your breathing in and out.

In and down and up and out.

You may begin to notice the difference in temperature between the in-breath and the out-breath,

Especially around the nostrils.

You'll notice that I'm not asking you to change anything.

I'm just asking you to rest your awareness on your breathing.

If it feels comfortable,

Touch the tip of your tongue onto the roof of your mouth behind the teeth.

And as you do so,

Notice what that does to the awareness of your breathing.

Sitting still,

With the awareness on the flow of the breath,

Quietens the conscious mind.

With our eyes closed,

We're reducing distractions.

With our awareness resting on the breath,

We're starting a slow journey of going within.

It's important to recognize that these techniques are simple,

But never underestimate the simplicity of sitting with your breathing.

Even in this short session,

Your mind is calmer and clearer,

Your nerves stronger and steadier,

Your heart rate a little slower,

And your breathing a little deeper.

And so,

Bring your awareness to your feet,

Giving them a little movement.

Bringing your awareness to your hands and fingers,

Giving them a little movement.

Taking a deep awakening breath.

And when you're ready,

Open your eyes,

And bring yourself back to the day.