Welcome to this five minute guided meditation.
Let's get started.
Take a minute to get comfortable and settle into whatever position feels best.
If you are sitting,
Try to keep your spine straight and allow your arms to hang freely.
Place your hands wherever it feels most comfortable.
If you haven't already,
You can close your eyes or simply lower your gaze.
Let's take two deep breaths.
Inhale,
Allowing the air to fill your lungs and body.
And exhale,
Allowing all of the air to exit your body.
Once more,
Inhale deeply and exhale fully.
Let your breath return to its natural rhythm and simply rest here.
And now guide your attention to your body.
Notice the sensation of lying or sitting.
Can you feel where your body is making contact with the floor,
The cushion,
Or the bed that is supporting you?
With your attention now on the body,
Let's do a quick scan to make sure you're softening any areas of tension.
Starting with the head and face,
Sensing your eyes,
Your mouth,
And your neck.
If you notice any tightness at all,
Just letting it soften.
Continue scanning down through your shoulders,
Arms,
And hands,
Making sure that all of these muscles are relaxed.
And now move your awareness down your chest,
Your abdomen,
Your legs,
And finally your feet.
Take another deep breath and imagine the air entering the entire body and just washing over all of your muscles.
If your attention has remained on your body and breath,
That's great.
However,
It's likely that your mind may have wandered or will wander,
And that's normal.
Simply recognizing when this happens is a big part of the meditation practice.
When you notice,
You simply guide your attention back to the breath or the body.
No judging yourself or the thoughts.
Just breathe in and breathe out.
This is your time to simply be here now.
As we near the end of this meditation,
Take a moment to appreciate yourself for taking this time to pause and breathe.
Whether this felt easy or difficult,
Please know that every time you come back and practice being present in this way,
You are reshaping your brain and it will get easier.
When you're ready,
Prepare yourself to come back into the room.
You might wiggle your fingers and toes and then gently open your eyes.
Thanks for practicing and be well.
