5 Minute Meditation For Slowing Down

Welcome,

And thank you for joining me for a brief,

Five-minute mindfulness of breath meditation.

This meditation is designed for moments when you need to slow down in your day.

When you are ready,

Find a comfortable position,

Sitting or lying down,

With your back straight and your limbs uncrossed,

And begin to settle into a comfortable seat for the practice.

Feel free to close your eyes or soften your gaze,

And when you're ready,

Bring your attention to the natural flow of the breath.

Notice as it flows in and out of the body.

Gently bring your attention to your chest,

And notice as the breath rises and falls in this area.

Follow the breath through its full cycle,

From the beginning of the inhale to the end of the exhale.

Continue to follow the breath.

If thoughts enter the mind,

Simply notice them without judgment.

Acknowledge the thought,

And allow it to gently float away.

Return your attention to the chest area,

As the breath rises and falls here.

Continue to follow the breath.

Our lives can be so busy and full of responsibilities,

But when we take a moment to slow down and be present,

We make time to take care of ourselves and to nurture our humanity and not just our productivity.

A quote that I love from Lao Tzu states,

Nature does not hurry,

Yet everything is accomplished.

As we come to the close of today's meditation,

I invite you to bring your attention back to the room,

Begin to wiggle your fingers and toes,

And when you're ready,

Open your eyes.

Thank you so much for practicing with me today,

And I hope that you carry this feeling of calm with you throughout the rest of your day.