Hey there I'm Angelina Marino from the House of Health and I am thrilled to be guiding you through this five-minute breath meditation.
As we practice meditation we learn to prevent being reactive to our thoughts.
We train our brain to reduce the connections that are responsible for producing cortisol which is our stress hormone.
Breathing is intimately connected to our heart rate,
Blood pressure and the secretion of adrenaline and cortisol.
High arousal turns on our stress response which is our fight-or-flight mode.
Whilst we cannot control our stress response directly we can certainly implement some strategies into our lives to help and checking in with ourselves is one of them.
So with that in mind let's begin.
Start by becoming comfortable whatever that feels like to you.
Sitting,
Standing or lying down just do what feels right for your body.
Feel supported by the surface beneath you gently closing down the eyes.
This is your moment,
Your space,
Your time.
Invite your full attention to your inhale as it travels down through your lungs and feel your belly gently rise.
Observe your exhale as your belly falls and air moves back through the lungs and up through the nose.
Invite your full attention to flow with your breath taking in a deep inhale and exhale.
Once again inhale and exhale.
Breathing in through the nose and as you inhale really feel the lungs expand as they fill with air and as you breathe out just notice how the muscles soften as the body exhales.
Feel your body pressing down into the floor beneath you.
What sensations can you feel?
What sounds can you hear?
Just allow these sounds and sensations to freely wash over you.
Your mind has probably wondered by now and that is perfectly normal.
Be the observer of your thoughts.
Each time you notice your mind wandering gently and without judgment bring your focus back to your breath.
Be kind to yourself.
Just know that if you need to refocus once,
Ten times,
A thousand times it's all welcome and okay.
Just like each day is different each practice will be different.
Instead of attaching yourself to each thought just practice watching these thoughts freely float past.
Just continue to notice your breath.
Now once you are ready gently wiggle your fingers and toes slowly opening your eyes.
Take a stretch if that feels right for you.
Before you jump up to get on with your day just take a second to thank yourself for having taken a mindful moment today.
Join me again tomorrow for our next breath meditation.
