5 Minute Break: A Brief Breathing Awareness

Hi there,

Thanks for joining me today.

I have a short 5 minute breath awareness meditation that will help you be present.

Let's begin.

Adjust yourself to find a relaxed,

Comfortable position.

You could be seated or laying down.

Wherever you are,

Try to straighten your back and lengthen your spine,

But not too rigid.

If you can,

Allow your hands to rest as you follow my voice to guide you through this mindful moment.

Now invite your body to relax.

Be mindful of your tongue against the roof of your mouth.

Any tightness in your jaw.

Let your shoulders drop away from your ears.

Do your best to relax any areas that are experiencing tightness,

Tension,

Or pain.

Now breathe.

Without changing your natural rhythm,

Take a moment to tune in and just observe your breath.

Focus your full attention on the air entering each nostril.

How does it feel?

Become aware of the air flowing through your throat to your lungs.

I'll give you a moment here to explore the sensation,

Explore how it feels,

And become more aware with each breath.

Now notice where you feel your breath expand in your body on an inhale.

Is it your chest?

Your lungs?

Your abdomen?

Take a few breaths and just observe.

In and out.

As you do this,

If your mind starts to wander,

This is okay.

Without judgment,

Allow yourself to return to focusing on your breath.

If it helps,

You can say thinking or laundering gently in your mind and redirect your attention.

Feel free to pause here and stay with your breath for a few more minutes in silence.

Return your focus to your breath anytime you notice you're lost in thought.

When you are ready to end,

Take a moment to notice your body and surroundings.

Notice your whole body.

Take a deep breath in and out.

And thank yourself for taking a mindful moment today and allowing yourself to be present.

You are loved.