5 Minute Morning Mindful Meditation

The sun opens my heart,

The mornings are my muse.

Find a comfortable,

Supportive position and arrive in your body wherever you are.

If you're seated on a chair,

Your feet are flat on the floor.

And if you're on a cushion,

Your legs are crossed loosely in front of you.

Drop into the space,

Establish your posture,

Release the tension.

Lower half of the body is heavy and rooted.

Sitz bones reach down to the earth.

Let gravity hold you in its embrace.

Spine is stacked vertically,

Long,

With the crown of the head reaching towards the sky.

Belly is soft and relaxed,

Shoulders loose and down.

Hands rest gently on the thighs.

Take this time in your practice to begin your day.

The breath is going to be your guide.

Follow the breath in the inhalation and the exhalation.

Feel the breath in the body.

Don't hold or push the breath.

Just allow it to come naturally.

When thoughts arise,

Notice them,

Watch them come,

And also watch them dissipate on their own.

Make friends with your thoughts.

Thoughts are in the background,

And the breath is in the foreground.

Continue to adjust your posture so the spine is long.

It helps you to stay with the breath.

Mindfulness is to be aware of what is arising.

Some people find it helpful to say silently to themselves,

I am breathing in,

I am breathing out.

Anchor the breath in the body.

Morning is an important time to practice,

To sit in gratitude for this new day,

For this present moment,

And to honor what it is.

Just imagine that there is no problem to solve.

Give yourself this time,

This five minutes,

In present moment awareness.

There's no right or wrong if your thoughts take you away,

If you have a worry or a stress,

You can imagine putting it on a high shelf to come back to.

Most of all,

You can return to the breath again and again.

Try to be wordless for these moments.

We are not our thoughts.

The end of this meditation will be the sound of a bell.