Just Be Here - 5 Minute Meditation

Welcome to your weekly five-minute meditation.

Find a comfortable position,

Seated,

Lying down,

Or whatever feels best today.

Let your hands rest naturally.

If it feels okay,

Close your eyes down,

Or just soften your gaze and let the world blur a little.

Start by taking a slow breath in through your nose,

And gently letting it out through your mouth.

Do that again,

And then one more time,

No rush.

Begin to notice where your body is supported.

Feel the contact points,

Your back,

Your seat,

Or the back of your legs,

And let yourself land.

There's nowhere else you need to be right now.

This moment is yours.

Bring your attention to your breath,

Noticing the natural rhythm,

How it enters and leaves your body without any effort.

If your mind drifts,

That's completely normal.

Just come back to the breath again and again,

Like an anchor.

Now check in with yourself.

How is your body feeling?

Heavy,

Tired,

Maybe energized?

How is your mind?

Is it busy,

Calm,

Or somewhere in between?

Whatever's here is okay.

You're not trying to fix anything,

Just becoming aware.

Take a moment to mentally acknowledge your day,

Or even your week so far.

Whatever's happened before this,

It doesn't need to follow you into this moment.

Imagine placing it beside you,

Just for now.

You can come back to it later if you need to.

Let your breath guide you,

Gently in and slowly out.

With each exhale,

Imagine your body letting go of tension.

Maybe through the jaw,

The shoulders,

Your belly,

Even your hands.

Let this breath be something steady to return to,

Especially if the mind gets busy.

You're not chasing stillness,

You're just offering yourself a pause,

A break from the busyness.

Let your body be exactly how it is.

Let your thoughts come and go.

And allow yourself to settle just a little more into presence with each breath.

Start to bring your awareness back to your body.

Feel the ground beneath you,

Notice the weight of your limbs.

Maybe something has shifted,

Maybe not.

Either way,

It's okay.

There's no rush.

Stay for a few more quiet breaths,

Letting yourself arrive right here.

And when you're ready,

Slowly start to bring some gentle movement into your fingers or toes.

Maybe roll your shoulders out.

Maybe take a stretch.

Open your eyes if they were closed.

Thank you for joining me in this 5-minute meditation.

And remember life is a balance of holding on and letting go.

Namaste.