Hi and welcome to this five-minute meditation.
My name is Ritu Riat and I will be your guide throughout this meditation today.
I'll first start by teaching you the technique that we will use for our meditation which is based on the Vipassana style of meditation.
It's called Insight Meditation.
Once we complete the technique we will begin our five-minute meditation with the sounds and timer from the Insight Timer app.
Let's go ahead and get started.
Find a comfortable seated position,
One that feels good to your body.
That could be sitting on the ground,
Cross-legged,
It could be sitting on a block,
It could be sitting on a chair.
If you are sitting on a chair please make sure that your feet are flat on the ground and you're sitting up at the edge of the chair,
Flat back,
Sitting up nice and tall so that the breath can flow through your body.
Once you find your comfortable seated position take your shoulders back and down,
Softly close the eyes.
Let's begin.
Take a moment to notice any thoughts that begin to arise in the mind.
Notice if the mind seems chaotic or calm.
Remember that when we become very still and silent the mind may become noisy,
Not because the thoughts are trying to sabotage your meditation but because they have been spending time in the background of your mind and when you're still and silent they're able to come to the forefront,
Wanting some attention,
Wanting to be noticed.
Simply notice the thoughts and like clouds in the sky allow them to pass on by as you bring your attention and your awareness to the very tip of the nostrils where the breath flows in and out through the nose.
Begin to notice any sensations in this small region from the tip of the nostrils to the upper lip.
Notice the sensation of the breath.
Notice the temperature of the breath.
Notice the speed of the breath.
Notice any tingling or prickling sensations that maybe begin to arise.
Simply notice without judgment,
Without analyzing,
Simply becoming aware of the sensations and allowing them to rise and fall as they naturally do.
Keeping your mind connected to the breath,
The inhales and the exhales,
Keeping your attention and your awareness at the very tip of the nostrils in the space above the upper lip.
Continue to focus here,
Breathing at your own pace.
If at any point the mind begins to wander,
Gently nudge the mind back to the breath,
The inhales and exhales.
If your mind is especially agitated or distracted today,
You can begin to say in your mind,
Inhale as you breathe in through the nostril and say in your mind,
Exhale as you breathe out through the nostril.
This will give your mind something to focus on so you can relax with the breath.
Again,
Keep your mind connected to the breath and your attention and your awareness at the very tip of the nostrils and the space above the upper lip.
We will continue this practice for five minutes.
I will drop in and out of this practice to gently nudge you to bring the mind back to the breath.
Inhale as you breathe out through the nostril and exhale as you bring the mind back to the breath.
Inhale as you breathe out through the nostril and exhale as you bring the mind back to the breath.
Inhale as you breathe out through the nostril and exhale as you bring the mind back to the breath.
Notice where your mind is at.
If it's wandered away from the breath,
Gently guide it back to the inhales and exhales,
Bringing your attention and your awareness to the very tip of the nostrils and the space above the upper lip.
Simply noticing any arise and fall away without judgment,
Without analyzing.
Continue to keep your mind connected to the breath and your attention and your awareness focused at the very tip of the nostrils and the space above the upper lip.
Inhale as you breathe out through the nostril and exhale as you bring the mind back to the breath.
Inhale as you breathe out through the nostrils and exhale as you bring the mind back to the breath.
Inhale as you breathe out through the nostrils and exhale as you bring the mind back to the breath.
With your eyes closed,
Just take a moment here to notice your mind,
Notice your body.
Notice how you feel.
Bring to your mind one experience you had today,
No matter how small or big.
One experience that you are grateful for.
Visualize this experience occurring and allow the sensations of gratitude to wash over you.
The face soften.
The mind soften.
Bring your mind back to the breath.
Take a deep breath in through the nose and exhale out the mouth.
Softly blink the eyes open.
Gently bow the head in gratitude.
Thank you for sharing your practice and your energy with me today.
With gratitude,
Peace and love,
Namaste.
