Welcome to this 5-minute guided meditation,
Clear Mind,
Open Heart.
To begin,
Place one hand on your heart and the other hand on top.
Take a deep breath in and slowly exhale.
For this meditation,
Pick a posture that feels most supportive to you in this moment.
It could be sitting,
Standing,
Or maybe you prefer to lie down.
Keep your eyes open or closed.
Either way,
Relax all the little tiny muscles around the eyes.
Unhinge your jaw and gently wiggle it around side to side to release any trapped tension.
I invite you to bring a slight smile to your lips as a way to bring a sense of lighthearted sense of openness.
On your next exhale,
Invite the muscles in your body to relax a little more.
Now,
Draw your attention to notice the landscape of the mind.
So literally just sensing what is our mind like in this moment.
It might feel busy.
Maybe you notice,
Wow,
My mind is quite tired.
It could be quite open and spacious.
Maybe you feel like it's scattered or something else that you're just noticing about your experience of your mind in this moment.
It's not about stopping the thoughts,
But rather noticing the present moment experience of the mind.
Allow the thoughts to come and go,
But do your best not to get swept up in the thought.
Simply name what arises.
Could be things like thinking,
Planning,
Maybe analyzing.
Noticing if your mind has a bias to relive the past or does it dream about the future?
And now I want you to imagine there's a bookshelf directly across from you.
And every time you notice a thought that comes to mind,
Simply name it and then place it on the shelf.
So you could always do that practice of noticing the mind,
Placing the thought on the bookshelf.
Now let's shift our attention to our heart center.
Just as I asked you to bring a smile to your lips,
See if you can imagine bringing a smile to the center of your heart.
And as you imagine that smile,
What is one thing that you are most grateful for in this moment?
Could be a person,
A place,
Maybe something or an experience.
Letting your attention rest at the heart center,
Sensing your breath,
Maybe even your heartbeat.
Letting in that sense of gratitude and receiving the moment just as it is.
Not trying to change a thing.
Clear mind.
Open heart.
Clear mind.
Open heart.
Pull in just as we begin,
Placing one hand on your heart,
The other hand on top,
Taking a nice deep inhale and exhale.
