Welcome to this meditation,
A simple five-minute,
Just focus on your breath,
Nothing more meditation with Kari.
Sit down in a comfortable position and straighten your spine.
Make sure that your eyes are closed.
Your hands are comfortable in your lap or on your knees.
Pull your attention inside of your body and start to just be aware of all the different sensations inside of your body first of all.
Feeling into your sit bones,
Depending on whether you're sitting on a meditation pillow or a chair,
Relax your shoulders,
Soften your jaw and see if you can let go of any tension that you might have in your face,
Around your eyes or across your forehead.
Feel the overall energy of your body.
What does it feel like in this moment?
Maybe it's first thing in the morning and you've just woke up and you're a little bit stiff and tired still.
It could be the last thing at night and you're using this meditation to calm down your mind,
To let go of your day.
Whatever time of day it is,
Just feel into the overall mood and sensation of your body.
Just for observation.
And then rather than focus on thoughts,
Not attaching to thoughts,
Letting go of thoughts,
Being aware of thoughts,
Rather than doing any of that for this meditation,
All you're going to do is make it nice and simple for yourself.
The object of the meditation is to be completely focused on just your breath alone.
After this next exhale,
Let's breathe in together,
Breathing in a nice,
Slow,
Deep breath.
Maybe for the count of three or four,
If that feels comfortable,
Just count it once or twice and then you'll get the rhythm.
You'll notice that your exhales are longer than your inhales,
Naturally.
So maybe breathe out for a count of six or eight,
Depending again if it's comfortable.
So try that,
Just counting for a few breaths.
As you breathe in,
Monitor all the slight movements that happens in your body,
Your chest rising,
Maybe your shoulders lift slightly,
A feeling of expansion happening inside of your body.
Be aware of all the different sensations.
And as you exhale,
Notice the drop in your shoulders,
The relaxation throughout your body.
On this next inhale,
When you breathe in,
When you get to the top on the pause,
Hold it consciously for one or two seconds and notice everything that you feel when you hold your breath.
Do that for a few breaths.
On your next exhale,
Hold it on the empty,
Release all the air from your body,
Hold it on the empty and notice how your body feels in that space.
On these next couple of breaths,
Start to see if you can feel any emotion,
Very subtle emotion with your inhale on the hold and the exhale on the empty.
On the inhale,
On the full,
The hold,
You'll feel a certain sensation,
Sometimes it feels like anticipation,
Overflowing.
What do you feel like?
The same on the empty,
Feel if any emotion is present on the empty,
I normally feel a deep sense of peace on the empty hold.
What do you feel?
For this next minute,
Just enjoy all the things that you notice about your breath.
And now you can go ahead and open your eyes,
Bring yourself back into your space.
That's it,
That's all you needed to do for this meditation today.
Have a wonderful day if it's the morning,
Have a wonderful sleep if it's the last thing at night.
Namaste my friend.
