5 Minute Compassion Focused Mindfulness Practice With Music

Find a comfortable place to sit where you won't be disturbed.

Sit with your back reasonably straight and your feet flat on the floor.

You can close your eyes if you like or just lower and soften your gaze.

Settle into this moment allowing yourself to connect with how you're feeling today.

Noticing any areas of tension in your body,

Perhaps in your jaw or your shoulders.

And where you find that tension,

Just bringing some warmth and some kindness.

Let's give your shoulders a little bit of a wiggle,

Soften your jaw a little.

And as you settle into the moment,

Just bringing your attention to your breath,

Noticing how the breath feels as it comes in and as it goes out.

Allowing yourself to use your breath as your anchor to the moment.

If any thoughts or distractions come in,

Just noticing them without judgment and returning your attention to your breath.

If you'd like to,

You can make your out-breath just a little longer than your in-breath.

It'll help to calm and settle your body and your mind.

Now,

Just bring into mind something that brings you joy.

It could be a small moment,

First cup of coffee of the day,

A time with a pet or a loved one,

A time in nature.

And just noticing how bringing that memory to mind feels,

Finding the warmth and connection to that joy,

And allowing yourself just a little smile as you think of that.

And now,

Bringing that joy with you and that sense of warmth and connection,

Start to bring some movement back to your body.

Perhaps wiggle your fingers and your toes,

Give your shoulders a gentle roll.

And when you feel ready,

You can open your eyes and take with you some of the peace and stillness and sense of joy with you as you continue your day.