Take 5 Minutes To Breathe

Give yourself the gift of five minutes peace and breathing space within your day. Whether you're setting yourself up for the day, or you're taking a breather in the middle of a busy one, arrive in the present moment, and anchor yourself there with gratitude. Then reset, and close your pause.

Transcript

Begin by finding a comfortable position,

Sitting still or lying down if it's available to you.

Close your eyes if you feel comfortable,

Or simply lower your gaze.

Take a deep breath in through your nose,

And slowly exhale through your mouth.

Allow yourself to settle into this moment.

Take a moment to notice your body.

Feel your feet on the ground,

Your hands resting in your lap or by your sides.

Take another deep breath in,

Feeling the air fill your lungs,

And a long gentle breath out,

Releasing any tension,

And silently say to yourself,

I am here,

I am present.

Begin to focus on the natural rhythm of your breath,

There's no need to change it.

Simply observe it,

Notice the sensation of the air entering your nose,

Filling your chest and belly,

And the feeling as it leaves your body.

If your mind begins to wander,

Gently guide it back to your breath.

Each inhale is an invitation to calm,

Each exhale is a release of tension.

Bring to mind one small thing you're grateful for today,

Right now.

It could be the warmth of the sun,

A kind word from someone,

Or simply this moment to pause.

With your next inhale,

Silently say thank you,

And with your exhale,

Let go of anything you don't need in this moment.

As you continue to breathe,

Ask yourself,

What is one thing I need right now?

It might be calm,

Focus,

Energy or peace.

With your next inhale,

Breathe in that quality,

Imagining it filling your entire body.

As you exhale,

Release anything that no longer serves you.

Take one final deep breath in,

Filling your lungs completely,

And a long slow breath out.

When you're ready,

Gently bring your awareness back to your surroundings,

Wiggle your fingers and toes,

And open your eyes if they were closed,

And carry this sense of calm and presence with you as you return to your day.