Welcome to mindfulness of breathing,
Five-minute meditation.
Find a comfortable way to be.
If you are sitting up in a chair,
Place both feet on the floor and your hands in your lap.
Try and sit up as straight as you comfortably can.
Make your spine erect.
You can lay down during this meditation.
If you are laying down,
Place your arms and hands down beside your body.
Keep your legs uncrossed.
Gently close your eyes.
If you aren't comfortable closing your eyes,
Gaze at the floor or the ceiling or some other spot in front of you.
Allow your breathing to be natural.
Pay attention to your head and release any tension you may have around your eyes and jaw.
Soften your jaw.
Allow your attention to move to your shoulders.
Release any tension in your shoulders and upper back.
Notice your abdomen gently moving with your breath.
Relax the muscles in your abdomen to soften your belly.
Notice the places of contact of your body with your seat or the floor.
Feel the weight and density of your body making contact with the floor.
Now that you are more comfortable and relaxed,
Take a moment to scan the room.
Notice the different sensations and phenomena around the room.
You may hear different subtle sounds,
Feel air moving against your skin,
Or smell different smells.
Notice any sensations of taste in your mouth.
Take a moment to scan your mind and acknowledge any thoughts and emotions you may be experiencing.
Now direct your attention to the sensation of your breath.
Allow all the other sensations to fall into the background as you focus on your breath.
Notice where you feel the breath most easily.
This may be the tip of your nose where there may be sensation of air moving in and out.
This could also be your abdomen moving in and out with each breath.
Find that spot where you feel your breath coming and going and focus on it.
If you find it helpful,
You can count your breaths.
Count up to five on each exhalation.
When you reach five,
Start over and go to one again.
You may be able to see where your breath pulse is right now.
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You may have noticed that your attention was drawn away from your breath.
This is normal.
It doesn't mean that you're doing it wrong or can't meditate.
When you find yourself distracted,
Gently draw your attention back to the breath.
Now let's focus on our breathing again.
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Remember,
It's natural for your focus to be drawn to other sensations or thoughts.
This doesn't mean you're doing anything wrong.
The more often you meditate,
The easier it becomes.
When you are ready,
Open your eyes and come back to the room.
Thank you for joining me,
And thank yourself for taking the time you needed to be here.
Enjoy the rest of your day.
If you found this meditation helpful,
Please consider donating.
