Five Minutes To Presence

Hello and welcome to your five-minute reset meditation.

I invite you,

Wherever you are right now,

To begin to receive your inhale and release your exhale.

Coming into presence with the body now.

As you allow each exhale to melt the tension from the body,

Allowing the shoulders to drop down from the ears as the heart opens wider.

Taking this short amount of time to bring loving awareness and presence to the body,

The mind,

And the spirit will allow you to have a greater clarity,

A deeper awareness,

Allowing you to respond to the environment around you rather than blindly reacting.

As you begin to apply those inhales and exhales,

I invite you into a space of curiosity to notice what is here right now.

Rather than judging where your mind,

Your body,

Your spirit are at right now in this moment,

How do you fuse that inhale with some deep compassion and acceptance of your experience.

As we connect to the breath,

We can create more space between the watcher and the mind,

Inviting an awareness between the thought and identifying with the thought,

Between the sensation and identifying with the sensation.

As we slow down,

We are able to breathe deeper,

Recognizing that the emotions we experience,

They do not define us but they are like currents that inform us of our internal landscape.

Rather than deciphering this information,

I invite you to just be present with what is here right now.

There's nothing you need to change.

There's nothing you need to do.

Allowing this loving awareness to bring you deeper into the well of peace that is ever-present amongst these sensations.

In our last few moments together,

I would like to offer you words by Rumi.

In the poem,

The Guesthouse.

This being human is a guesthouse.

Every morning a new arrival,

A joy,

A depression,

A meanness.

Some momentary awareness comes as an unexpected visitor.

Welcome and entertain them all.

Even if they are a crowd of sorrows who violently sweep your house empty of its furniture,

Still treat each guest honorably.

He may be clearing you out for some new delight.

The dark thought,

The shame,

The malice.

Meet them at the door laughing and invite them in.

Be grateful for whoever comes because each has been sent as a guide from beyond.