Welcome to your five-minute meditation practice for the days that you feel like you just can't meditate.
We'll be playing with our senses and movement and giving ourselves a break from the pressure of needing this to look any certain way.
Start by turning your spotlight of attention on to the sound that you hear.
Just noticing it exactly as it is right now.
And if you notice yourself in the mind analyzing the sound,
Trying to name it,
Have a story around it,
Just know all that's happened is we're in the mind.
We can stay there or we can choose to turn the attention back towards the sound.
Starting to tune in to how your breath is moving in relation to the sound.
You feel your breath and feel the sound at the same time.
Maybe we start to lengthen the inhales and the exhales in a way that feels right for you now.
And maybe we allow our body to move,
Even if it's just subtly,
In a way that allows the breath to open up a little bit more.
Maybe on those inhales we draw the shoulders back,
Exhaling long through the mouth.
We let ourselves surrender down,
Curl the spine.
Exhale,
Relax it down.
Allowing yourself to explore a little bit of movement with that breath.
And starting to make it your own.
Maybe it feels good to stretch the neck slowly from side to side as you breathe.
Maybe rocking from side to side with the music.
And what happens if we focus so much on the sound?
The movement might just happen organically all on its own.
There is no wrong way to do it,
Only a million right ways.
What happens when we give ourselves permission to explore?
And as that music starts to fade,
Maybe our movement slows as well.
And we come in your own timing into stillness.
Noticing what it feels like to be in your body,
To be present right now.
Thank you for practicing.
