5 minutes practice of mindfulness meditation led by Gita and Ilfursh.
Sit on a chair or a cushion with your back straight and relaxed.
Let your bodies be still,
Let your eyes closed or leave them open,
Gaze soft.
Take a few deep breaths in and breathe out gently.
Relax your body,
Clear your mind.
Just take a moment to check in and see how your body feels at this moment.
Notice if there is any sensations,
Any feeling of discomfort or stress.
Just notice them and let them go.
Bring your attention back to your breathing.
Be aware of the location point of your body,
Either your belly or your chest or your nostril,
Wherever you feel the breath the most.
Breathing in,
Breathing out,
Relax your body,
Clear your mind.
Whenever your mind wanders,
Just start to wonder the moment you start to meditate.
Take you to the past or planning for the future.
Just notice and simply bring your attention back to your breathing and back to your anchor.
Come back to this moment.
Moment to moment awareness practice.
Take another deep breath in,
Bring all energy and oxygen inside your body.
Relax your body and your mind and in your out breath,
Breathe out any tension,
Stress,
Tiredness or any sensations or feeling you are experiencing at this moment.
Just notice them,
Acknowledge them.
You can also name your emotions if it's clear,
What kind of emotion you are experiencing,
If it's a sensation in the body.
You can name them sensation or sadness or stress,
Whatever it is.
Simply name them and let them pass through your mind,
Through your body.
Simply bring your attention back to your breath and back to your anchor.
Feel the movement of your belly when you breathe in,
Your belly goes up,
When you breathe out,
Your belly goes down or your chest.
Feel the movement of your breath and your anchor.
Just notice how your body,
How your mind feels at this moment.
And slowly come back to center,
Come back to your breath to this moment and gently open your eyes and go on with your daily activities.
Thank you.
