A 5-minute meditation for beginners.
Find a comfortable seated position.
Rest your hands on your knees,
Or simply place them in your lap.
Sit up tall.
Close the eyes.
Let's begin by just arriving fully.
Simply become aware of this moment.
Notice the current state of body and mind.
Don't try to fix it.
Don't try to make yourself feel a certain way.
Don't try to have a particular type of experience.
Just see how things actually are.
Try and relax into this moment,
No matter what's arising.
Now,
Let's take three breaths together.
Breathing in through the nose,
And slowly out the mouth.
Again,
Breathing in through the nose,
And slowly out the mouth.
One more time,
Biggest breath of the day,
Breathing in,
And slowly out.
Allow the breathing to go back to its natural rhythm,
In and out of the nose.
And let's do a quick body scan.
So let's start with the forehead and eyebrows.
Soften the forehead,
Soften the eyebrows.
Relax the eyes.
Soften the face.
Relax the jaw.
Separate the teeth if they're touching.
Drop the shoulders away from the ears.
Allow the arms to be heavy,
The hands and fingers relaxed.
Soften the belly.
Relax the hips,
The legs,
And the feet and toes.
Feel your whole body now,
Completely relaxed,
Completely still.
Nowhere to go,
Nothing to do.
Rest in this place for a few moments.
From here,
Let's take one more deep breath together,
Breathing in through the nose,
And out the mouth.
Slowly begin to move your body,
Wiggling your fingers and your toes.
And when you're ready,
Gently open the eyes.
