Daily Mindfulness Check-in 24th June 2020

Hello Mindfulness Community,

I hope you are well and continuing to practice mindfulness at home or wherever you might be right now. I hope each of you are safe and healthy and as always thank you for you beautiful contributions to this awesome community. You each provide such a special piece of a really beautiful puzzle.

Today, I wanted to share with you a 5 minute meditation and mindfulness exercise. Sometimes we have those days where we struggle to fit everything in. We might have had a difficult day emotionally which has taken up so much of our day with our own worries and this is why a short mindfulness exercise may really help. :) Of course if you have more time then you all know how much I love mindfulness and we share this love! Keep doing whatever level of mindfulness works for you! I hope this provides an easy and simple way of practising mindfulness to fit into your day.

5 Minute Meditation & Breathing Exercise
(please remember to listen to your own body and focus on breathing in the way that feels right for you).

To begin, close your eyes and find a seated and comfortable position or you might want to lie down.

Start with taking 3 deep breaths

As you settle into a natural rhythm of the breath, knowing throughout the practice you will hear sounds inside the room, sounds outside, these are no distractions, no disruptions, simply whats happening around us as we sit and breathe. If you get distracted bring your attention back to your breath. Be kind to yourself as it will happen. Try not to be discouraged.

(30 second pause)

Begin to notice the mind as it wanders, jumping from thought to thought. Gently guide the attention and focus to the stomach or chest. As you breathe in, feel them rise, breathing out, feel them fall.

(30 second pause)

Simply continuing this practice, observing the sensation of your breath

Notice the mind as it wanders. Release that thought, returning attention and focus to the breath again. Just as we practised in the beginning of this exercise.

(30 second pause)

Breathing in, follow the breath in, breathing out, follow the breath out

(30 second pause)

If the mind wanders, gently guide attention back to the breath

(30 second pause)

Letting go of expectations or judgments of your practice, just sitting and breathing

(30 secondpause)

Breathing in, feeling the stomach rise. Breathing out, feel the stomach fall

(30 second pause)

Focus on the intention of learning to be comfortable in stillness.

(30 second pause)

Focus on the intention of knowing what it is like to just sit and breathe.

(30 second pause)

Again, taking 3 deep breaths...slowly open your eyes when you are ready

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