Hello my friends and welcome to this five-minute breath awareness meditation.
Sit comfortably,
Finding a stable position you can maintain for a while,
Either on the floor or in a chair.
You can close your eyes if you like,
Or leave them open and just soften your gaze down toward the floor.
Begin to draw your attention to the sensation of breathing.
A simple everyday act,
But this time really notice it.
Maybe noticing the rising and falling of your abdomen or chest.
Perhaps you notice the air traveling in and out through your nose or mouth.
With each breath,
Bring attention to these sensations.
If you like,
You can think to yourself,
Breathing in and breathing out.
You may already notice that your mind and thoughts are becoming distracted and know that that's normal.
No need to try to block or eliminate thoughts or feelings.
Instead just allowing them to be.
Simply bring the awareness back.
Each time you notice the mind becoming distracted.
Breathing in,
Breathing out.
Not trying to shape the breath or do anything special with it,
But just letting it be normal and easy.
Let go of any sense of trying to make something happen.
For these few minutes,
Give yourself an opportunity not to plan or fix anything or shape anything,
But instead just allowing yourself to be.
Breathing in and breathing out.
Return your attention to the breath each time it wanders elsewhere.
Remember that it's okay and normal to become distracted.
No need to get frustrated.
Instead,
Taking the opportunity to practice gently bringing your attention back to the simple act of breathing in and breathing out.
Notice anything that's coming up for you.
Notice any thoughts or emotions.
Observing without needing to react.
Just sit and pay attention best you can.
Come back over and over again to the breath without judgment or expectation.
Enjoy a few moments of silence.
Just you and your breath.
Finally,
When you're ready,
Gently begin to blink the eyes open.
Take a moment to notice your environment,
Any sounds,
Any sights.
Notice how your body feels right now.
Notice your thoughts and emotions.
Pausing for a moment and choosing how you'd like to continue on with your day.
Thank you so much for spending these five minutes with me and namaste.
