Good morning and welcome to today's 5 minute meditation.
My name is Claudia and I will be guiding you today.
So starting by either sitting up with a straight spine or maybe you'll be lying in bed.
Just making sure that you are comfortable and you can kind of forget that the body is breathing,
Moving.
Starting by taking a few breaths together.
Exhaling all of the air out of your lungs.
And together we'll inhale for 4,
2,
3,
4.
Holding for 2 seconds.
Exhaling for 4,
2,
3,
4.
And again inhaling for 2,
3,
4.
Holding and exhaling for 2,
3,
4.
One last breath.
Inhaling for 2,
3,
4.
Holding and exhaling for 2,
3,
4.
If you feel any sort of congestion this morning,
Maybe try turning onto your left side.
If you're lying down,
Body align a little bit better.
We're going to start by dropping into the body,
So noticing the points of contact between yourself and the ground.
If you're sat that might be your knees,
Your glutes,
Your feet.
And if you're lying down it might be the glutes,
The backs of the shoulders,
Back of the head,
Backs of the heels,
The backs of the hands.
And now taking a moment to notice the points of non-contact in the body.
So again if you're sitting that might be the majority of the torso,
Backs of the thighs,
Depending on if your glutes are raised.
And if you're lying down that might be the back of the neck,
The lower back,
Backs of the knees,
Maybe even backs of the wrists and backs of the ankles.
So really looking at the body as a whole here.
Maybe supporting,
Supported,
Both being supported in different ways,
One by the earth,
One by the rest of the body.
Dropping back into that breath now,
Focusing on the inhale,
Breathing into the lower belly.
And on the exhale letting that belly button sink all the way back to the spine.
Returning your awareness back to the breath again and again and if your mind wanders it's very normal.
Just giving yourself the kindness to continue bringing that awareness back to the breath,
Back to the body.
And we'll take a few last breaths together so on your next inhale expanding the lower belly,
Holding just a few seconds and completely exhaling everything out.
And again inhaling,
Lower belly expanding,
Taking in as much air as you can here,
Holding for a few seconds and then letting it all go.
You can wiggle your fingers,
Blinking your eyes open.
I hope you have the most beautiful day.
Thank you very much and maybe you'd like to join me again tomorrow.
