5 MINI MEDITATIONS
Meditation doesn’t have to mean you’re sitting still in a silent room for 20 minutes, twice a day (although, tbh, that’s what I aim to do on a daily basis).
We live in a hustling, bustling society, and sometimes 5 minutes is all we got to dedicate to stillness.
So I adapted 5 mini meditations that can be practiced anywhere, any time, for all you spiritually awakened boss babes on the go!
FOCUS ON YOUR BREATH
Focus your full attention to all of the sensations of breathing. The air moving in through your nose, running down the back of the throat, filling and expanding the lungs… follow the breath out, and feel the subtle whisper of wind on your upper lip and the torso contracts, expelling the air from the lungs.
2. THE SPACE BETWEEN
Make the conscious decision to focus your eyesight on the objects in the space you currently occupy. Then switch your attention to the space existing peacefully between those objects. Allow your gaze to soften, as you feel your peripheral vision begin to expand.
3. BODY SCAN
With your eyes either open or closed, imagine a bright, white light moving through all parts of your body. Focus your attention on the sensation of your body, as you move your awareness from the tips of your toes, up the legs, hips, spine, fingers to collarbones, up the neck, noticing each part of the face, all the way up to the crown of your head, until your whole body is illuminated in healing white light.
4. SENSATIONAL
Bring your awareness to any sensations you can feel in your body. A good starting point is in the palms of the hands. You might feel a gentle pulsation. Use your imagination to expand this sensation all the way through the body. You can also pay attention to the beat of your heart. Maybe you feel it in your ears, or belly. Stay with the sensation as long as you can.
5. NORTH & SOUTH
Realign your internal axis and ground yourself in time and space with this visualization. Imagine a golden chord dropping from the universe through the crown of the head, dropping down between the eyes, through the floor of the heart, the gut, and the pelvic floor, all the way into the earth. North reaches up to the heavens, south grounds you to the stability of the earth. Use your imagination to run your awareness up and down this central channel when you feel lost in space.
