Hello and welcome to today's five minute breathing space meditation.
I am your host,
Katie Surma.
We begin today's practice by finding a nice safe place where you feel comfortable and focusing on our breath.
This is a five minute breathing space practice that you can use anytime and anywhere to regain calm,
Clarity and confidence.
To begin,
We become physically still.
Wherever you are,
Whether you're lying,
Standing or sitting,
Choosing a posture where you'll be as comfortable as possible.
Lightly close your eyes.
Send your awareness to whatever is going on for you right now.
Give the weight of your body up to gravity.
Allow the weight and your weight to sink deeply into the points of contact between your body,
The floor,
The chair or the bed.
What sensations are there right now?
If you notice any tension or resistance towards painful or unpleasant sensations,
Gently turn towards them.
Accept them the best you can.
If you begin to tense around the breath,
Then let go a little bit more with each out breath.
Soften into gravity.
Notice any thoughts as they arise and pass through the mind.
See if you can let them go and let them go without being able to identify them or what their content is.
Observe them.
Observe them as if they were clouds in the sky and notice any feelings and or emotions as they arise.
Can you let these come and go?
Include everything within your awareness with a kindly perspective.
Now allow your awareness to gather around the experiences of the breath deep inside the body.
Drop your awareness inside the breath and feel the different sensations in the front,
In the back and the sides of the torso.
Can you feel your awareness within the flow and movements of your breath?
Use the breath to anchor your awareness in the present moment,
Breathing in the body,
Noticing each inhale and exhale again and again.
Each time you notice your mind has wandered,
Gently guide it back and guide the mind back to the breath deep within the body.
Now gently expand your awareness to include the whole body.
Feel the weight and shape of your body as it sits,
Stands or lies.
If you got any pain or discomfort,
Make sure your awareness stays open.
Cultivate acceptance or acknowledgement for all of your experience.
Befriend it using the breath to anchor your awareness in the present moment,
Breathing in the body,
Noticing each inhale and each exhale again and again.
I encourage you to continue this practice but I will keep it short and sweet.
So with that said,
Remember the warrior inside of me sees and honors the warriors inside of you.
Namaste.
Thank you again for joining today's meditation.
I hope it brings you calm,
Clarity and confidence.
I'm your host,
Katie Sarma.
Thank you.
