Find a comfortable posture.You could be seated on a chair or on the floor on a cushion. Keep your back upright, but not too tight. Hands resting wherever they’re comfortable. Tongue on the roof of your mouth or wherever it’s comfortable.
Set your timer for 5 minutes. This way as you’re trying to free your mind you won’t be caught up thinking about how much time has passed.
Allow your eyes to gently close. Let yourself relax any areas of tightness or tension.
Feel your breath As your lungs expand and contract.Feel the natural flow of breath—in, out. You don’t need to do anything to your breath. Not long, not short, just natural. Notice where you feel your breath in your body. It might be in your abdomen. It may be in your chest or throat or in your nostrils. See if you can feel the sensations of breath, one breath at a time. When one breath ends, the next breath begins.
Bring your awareness to the space above your head, below, left and right, noticing any sounds or movement in the space around you.
Envision your awareness as a glow. In all directions around you, mentally scan all directions at once - simply witnessing the moment as it is.
When the timer goes off...Slowly begin to move and stretch your body before opening your eyes.