5 Minute Meditation: Control

This video guides viewers through a 5-minute meditation focused on controlling one's awareness and presence. It encourages mindfulness by observing the breath, body sensations, and thoughts with loving acceptance, helping to cultivate a sense of inner peace and control.

Begin by getting into a comfortable position, whatever that looks like for you. When you're ready, softly close your eyes and allow yourself to begin to tune your awareness inwards. Focus on your inner landscape, identifying what it feels like to be present in your body at this moment. Observe the flow of the air you are breathing, letting the muscles in your belly be soft and loose. Feel a sense of expansion on every breath in and release on every breath out. Notice what the points of contact between you and the surface on which you are seated feel like. Perhaps even observe the sensation of clothes or air on your skin. Simply allow your awareness to center inwards without judgment as you play the role of the kind, loving, and accepting observer. Observe yourself, your breath, your body, your thoughts, and your feelings, all with a sense of loving acceptance. On your next inhale, breathe in extra deeply, stomach and ribcage fully expanding. Hold your breath when you reach the top, and when you're ready, exhale with a sigh as you feel yourself drop in even more deeply into your own presence right now. Then, as your breath returns to whatever pace feels best to you, allow yourself to begin to witness and imagine a sensation of receiving a golden crown made of light being placed upon your head, or you may simply see it emerging.