5 Minute Guided Mindfulness Meditation for Beginners

5 Minute Guided Mindfulness Meditation for Beginners


Hi and welcome to Declutter The Mind on
guided mindfulness meditation. This five-minute beginner practice is to
introduce you to mindfulness meditation. If you’ve never meditated before,
mindfulness is a state of active open attention to the present.
When you’re mindful, you observe your thoughts and feelings from a distance
without judgment, instead of living on momentum or living in your head.
Mindfulness means living in the moment and being more attentive to experiences.
When we’re practicing mindfulness during meditation, we will pay attention to
things like physical sensations and our breathing. As we do this, we will become
distracted, restless, maybe even bored. This is normal and is what everyone
experiences when they’re learning to meditate. The important thing is that we
notice this and return our focus to the breath. You may even start to notice just
how busy and filled with thoughts your mind is. With enough practice, we can
learn to observe our thoughts from a distance and not impulsively follow them
or act on them. You may even notice that when you follow
thoughts or live in your head, it can control how you feel. This is where a lot
of our anxiety, stress, shame and unhappiness can come from. Instead
meditation can teach us to live more presently and to choose what we allow to
control how we feel or think. With enough practice you can become the doorman or
bouncer to your thoughts. You can’t control who comes to the door, but you can
control who you let in. When learning to meditate, it’s important to keep the
first few sessions brief. This is so you can train your attention in short bursts.
You’ll notice that when you’re learning, you may get restless, irritable or even
sleepy in the beginning. As you become more experienced, you can increase the
duration of your sessions. Finally there is no right or wrong way to meditate.
Whatever you experience during this session is right for you. Don’t try and
make anything happen, just observe and do your best to follow today’s guided
meditation. So let’s start by getting comfortable,
make sure you’re seated comfortably whether in a chair or a cushion on the
floor and sitting upright You can do this meditation laying on
your back but generally it’s best to do this meditation sitting. So again have an
upright but comfortable posture, rest your hands in your lap or arms on the
chair and with your eyes open take a few deep breaths In through the nose
and out through the mouth On next out breath gently close your
eyes and relax your breathing Allow your breathing to return to normal And now bring your attention to your
body Notice your weight on the chair or on
the floor Notice the points of contact Any physical sensations Begin to notice your feet on
the floor Notice your legs on the chair Your arms resting in your lap Notice your back against the chair Continue to focus your attention on the
physical points of contact for a few moments And now begin to notice your breath.
Don’t change your breathing, just notice the natural state of breathing.
Notice if it’s shallow or deep Notice how your breath flows in and out Again make no effort to change the way
you’re breathing simply notice each breath as it passes
Notice the rising and falling sensations of breathing The rise of the inhale
the falling the exhale Maybe it’s more noticeable in your chest
or stomach Just place your attention here
few moments And now
begin to notice any stray thoughts but don’t dwell on them
Maybe they’re thoughts of the day, things you still need to do, the mind
becoming restless Don’t follow these thoughts just notice
them and return your attention to your breathing And when your mind wanders, and it will,
gently return your attention back to your breath Watch as your breath continues to flow
deeply calmly Notice the flow of each inhale and
exhale Notice the stages each complete breath The in breath to the pause that follows To the pause before taking another breath
Feel the air entering through your nose Notice if the air is warm or cool as it
flows down to your lungs Notice the space inside your chest as itbecomes
bigger with each inhale and smaller after you exhale And now slowly return your focus back to
the physical points of contact Back to your legs or feet on the floor Back to your arms in your lap. Notice
your back against the chair And slowly open your eyes and notice how
you feel You’ve completed your mindfulness
meditation session. So if this is your first time meditating, congratulations,
you just had your first session ever. Now there’s usually two reactions to someone’s
first time meditating. Either they didn’t really notice anything or maybe they
think they did but they’re unsure. I think the most important thing here is
to be aware that we’re trying to train our minds like we train our bodies in
the gym. It takes practice and a little bit of patience before the changes are a
little bit more noticeable First I recommend trying to create a
daily habit. Try to meditate for five minutes a day and build up to 10, 15, 20
minutes a day. Secondly try to incorporate what you’ve learned here
into your regular life So notice the times when you are living
in your head Notice the moments when you feel anxious
or stressed about something and notice if it’s something you’re thinking about
and if anything is physically even happening to you. Notice the moments
throughout the day when you are not living presently and you’re caught up in
momentum or lost in thought. See if you can practice being mindful or a little
bit more present throughout your day. And with that I hope to find you back here
for the next session. If you’ve enjoyed this guided meditation go to DeclutterTheMind.com for more and consider leaving a like or comment on this video
it supports the channel. Thanks for listening and I’ll see you in the next
session

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