5 Minute Mindful Meditation

Sit outside on a park bench, the ground, your patio or wherever you can remain undisturbed for just five minutes. (Indoors works too.)

• Close your eyes. Breathe! Consider your brain as a dial, similar to the dials that can be used for dim to bright lighting. Dim down the brain temporarily. Let go of thoughts of work, life, doubt and responsibility that have already settled into the day.
• Breathe. Inhale for a count of four. Exhale for a count of four. Sit upright with your feet planted flat on the ground beneath you. Relax your shoulders and jaw.
• Feel your diaphragm take in air and relax. Breathe fluidly through this pattern for a total of one minute.

• Keep your eyes closed and re-invite your sense of touch.
• Observe your world through the sense of touch as you continue to fluidly breathe.
• Do you feel the sun? A breeze? A tickle on your neck? Observe.
• Breathe. Take a minute using your sense of touch.

• Turn down your sense of touch and re-invite your sense of smell.
• Observe your surroundings through smell. Are there restaurants nearby that are preparing for the mid-day crowd? Did your neighbor just cut his lawn? Do you smell the blooms on the trees nearby?
• Observe. Breathe. Take a minute using your sense of smell.

Minute 4:

• Turn down your sense of smell and re-invite your sense of taste. Observe your environment through taste.
• Breathe. Do you taste the onions on your salad from lunch? The morning dew? The neighbor’s steaks on the grill?
• Observe. Breathe. Take a minute using your sense of taste.

Minute 5:

• Turn down your sense of taste and re-invite your sense of hearing. Observe your domain through hearing.
• Do you hear the birds chirping in the distance? Are you listening to the cars pass by? Can you hear the children laughing and playing on the playground?
• Observe. Breathe. Take a minute using your sense of hearing.

Open your eyes. See your world anew with your sense of sight. Turn back on your thoughts with a clear head and fresh perspective. Back to the grind you go with a new you.

Care you will love.