Find a comfortable position.
Seated or lying down.
Let your body settle.
Take a deep breath in.
And exhale gently.
One more.
Breathe fully and let it all go.
There is something remarkable that Sayen has discovered.
Just 5 minutes.
A day of meditation.
Practicing over 28 days Mature will reduce symptoms of depression,
Anxiety and stress.
Not ours.
No tears of retreat.
Five minutes.
These have been observed in a real randomized clinical study with hundreds of people.
Now Bring your attention to your breath.
Gossip Serving It might change or not.
In the cool air entering your nostrils.
And the warm air leaving.
Is simple being present.
In the cool air entering your nostrils.
And the warm air leaving.
Your bread is always here.
Always available.
Is the one thing happening right now that you can anchor to.
As you breathe in,
Feel how oxygen travels into your lungs,
Into your bloodstream,
Reaching every cell in your body.
As you breathe out,
Feel how you release what your body no longer needs.
A complete cycle of renewal,
Happening thousands of times a day.
Without you ever having to think about it.
Now I want you to notice where is your mind right now.
Is it replaying something from earlier today?
Planning something for tomorrow?
This is completely normal.
Your mind wanders.
Science tells us that average adults' mind wanders 47% of the time.
You are not doing anything wrong.
Simple notice where your mind went.
And gentle without judgment.
Bringing back to your breath.
Breathing.
I'm really low.
Each time you return to your breath,
You are doing something profound.
You are strengthening the neural circuit of attention.
You're training your brain,
Just like you train a muscle and a gym.
Feel the weight of your body against the surface beneath you.
Let yourself be.
Fully supported.
Now breathe deeply one.
You.
Hold for a moment and exhale slowly.
Begin to bring your awareness back to the space around you.
The light behind your eye lines.
Gentle wiggle your fingers and toes.
When you are ready,
Open your eyes.
You have just given your brain 5 minutes of training.
Neuroscience shows this works.
Come back to this practice tomorrow.
Same time,
Same place.
Your brain will thank you.
