Ultra Brief Relaxation & Focus Meditation - 5 Minute Recharge

Hey there and good morning,

Good afternoon,

Good evening,

Whatever time of day it is for you.

Let's spend a few minutes here and complete the second of 30 mindfulness sessions.

This session will be brief and last about 5 minutes.

I'm a big believer in ultra brief mindfulness that you can put throughout your day at different places.

So consider using ultra brief mindfulness in your own practice.

Let's get started by first noticing your position.

How are you sitting,

Standing or lying down?

Just take note of it.

Feel the pressure of your body on the seat.

Feel where your arms and legs and head and shoulders are.

Just take note of your body.

As your mind wanders,

Pull it back to the awareness of what your body is actually doing and where it is at in space and time.

Now bring your attention to the openings of your nose or the slight opening of your mouth.

Notice the flow of the air.

Try not to control the breathing that is happening.

Just watch it.

Observe.

Now as you see your air is flowing,

If your mind wanders as it will,

Because remember we have trained our minds to wander,

So we must train our minds not to wander and to pay attention.

Just gently bring it back to the observation of the air flowing in and out of your nose.

Now notice the sensations at the top of your head and around your scalp and on your face and on your neck and down on your shoulders,

Down on your arms,

Your hands,

The front of your body,

The back of your body,

Your glutes and groin area,

Your left leg and left foot,

Your right leg and right foot.

Now notice all the sensations in your body and do your best not to judge those sensations.

Try not to add anything extra onto them.

Just observe them.

And as we close out this five minute meditation,

Think right now about passing on peace and understanding to all those you encounter today in your life.

May all beings be happy.

Have a great rest of your day.