Noticing Is The Practice - 5-Minute Meditation

Welcome to your 5-minute weekly meditation.

My name is Christy and I'll guide you through a few moments of quiet attention,

A chance to notice what's here without needing to change it.

Let's start by getting comfortable,

Sitting,

Lying down,

Or whatever works for you today.

Let your body feel supported,

Let your shoulders drop,

And your hands rest wherever they land.

Let your eyes soften or gently close.

You don't need to look anywhere else right now,

You've already arrived.

Take a moment to notice your breath,

There's no need to shape it,

Just feel it move.

Breathe,

Inhale,

And exhale.

Let the breath come and go at its own pace,

There's no need to control it,

Just be with it,

One breath at a time.

Now begin to check in with your body,

Notice how it feels in this moment,

Without trying to label or fix anything.

Maybe there's tightness in your shoulders,

There could be heaviness in your legs,

Maybe there's stillness,

Or maybe there's restlessness.

Whatever you notice,

Just let it be there.

There is no perfect way to feel during meditation.

Some days you might feel settled,

And other days you might feel like you're just sitting in a jumble of thoughts.

Both are completely normal.

This time is about showing up for yourself,

No matter what it looks like.

You're not here to figure anything out,

You're just here to notice.

Feel the breath come in,

And feel it go out.

And if it feels hard to settle,

That is okay too.

Even just taking these few minutes to pause makes a difference.

It's not about getting it right,

It's about giving yourself a little space inside a busy day.

Let your attention land on something small,

Maybe the weight of your body resting into the ground.

Maybe the gentle rhythm of your breathing.

Maybe the quiet hum of the room around you.

Even when your mind wanders,

And it probably will,

You can always come back to noticing.

That is the practice.

You don't have to do anything extra,

There is nothing to achieve here.

You are still here,

Still breathing,

Still paying attention.

And that's the practice.

Take one more breath in,

And a long breath out.

Thank you for joining me in this 5 minute meditation.

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

Namaste.