Hello and welcome to the five minute meditation for sitting. So get yourself situated in a very comfortable position where your back is straight and you're sitting up tall. Close your eyes. Take a deep breath. And then we'll begin to go ahead and take another deep breath all the way to your toes and let it out. And then breathe again.
Let it out. As you continue to sit there with your spine straight. I'd like you to reach up with both hands as high as you can, with your back straight reaching for the ceiling. spread your fingers out as far as you can and reach for the sky. Hold deposition for a few moments and let go. Relax your hands in your lap.
And take a deep breath. And then let go. And then like you just scratch your face up as hard as you can tighten all the muscles in your face and hold it and then let go. Take a deep breath in and let it go and look to your shoulders and tighten your shoulders up as tightly as you can. By raising your shoulders up towards your ears. hold that position and then let go and relax.
Take a deep breath in and let it go. Now take your hands and make them into a fist and tighten your fist as tight as you can. While flexing every muscle in your arms, hold it tight. And then let it go. Breathe in. Breathe out and relax.
Now move your awareness to your torso and tighten up your abs, your stomach muscles. tighten them up as tight as you can by pulling your belly in. Hold That position. Now let go. Take another breath in and let it go. Now move your attention to your glutes or your rear end muscles.
Tighten those up, I pulling them up, hold them tight for as long as you can. And then let them go. Take a breath in. Let it go. Now move the awareness to your five. Tighten your thigh muscles as tight as you can make you lift your feet off the floor.
Just hold that position with your thighs as tight as you can. And then let it go. Take a breath and then relax your awareness to your calves and tighten your calves by putting the heels of your feet on the floor and lifting them toward the sky. So tighten your calves as tight as you can. And then let it go. Take a breath in and let it go.
Now move your awareness to your feet and point your feet and curl your toes. So you flex your feet as tightly as you can. And then let it go. Take a breath in. Take a breath out. Let it go.
Now just pay attention to how relaxed your body feels. And you can continue to breathe and relax for as long as you'd like.