Mini-Meditation To Calm And Relax

This brief, five-and-a-half-minute meditation helps you let go of tension that can naturally build up during the day, using the power of the outbreath and mantra to invite and encourage the body and mind to calm and relax, to soften and let go of obvious tension, tightness and stress. It activates the relaxation response in as little as five and a half minutes, especially when practiced regularly.

Transcript

Welcome to this mini meditation by Right Brain Liaisons. Check that you are sitting, Standing or lying in a comfortable position with your back relatively straight yet relaxed and begin by tuning into your sense of sight, Becoming aware of the space around you, Just casually looking around you and noticing where you are, The objects around you, The space between yourself and the objects around you and then gently close your eyes and when you are ready take a long slow deep breath in expanding your belly then hold your breath for two or three seconds and slowly exhale through your mouth, Gently sighing your breath out if you like, Letting go of all of the tensions and pressures from your day and when you are ready take another long slow deep breath in through your nose, Expanding your belly, Hold and slowly exhale through your mouth and really paying attention to how it feels to breathe air in and out of your body and when you are ready take one last long slow deep breath in, Notice your abdomen expand, Hold the in-breath for two or three seconds and then slowly exhale, Paying full attention to the air pass through your body, Relax your breathing and become aware of your body, Your posture and the weight of your body with gravity going down into the support below you, Feel the support below holding your body, Feel all those points of contact and pressure where your body rests on the support below, Feel the floor beneath your feet and now bring your full attention to your nose and begin to pay attention to the feeling of air pass across your nostrils as you breathe in and out, Feel that the air is slightly cooler as you breathe in and slightly warmer as you breathe out and if it helps you can silently repeat the word calm to yourself as you breathe out, Keep bringing your attention back to the feeling of air pass across your nostrils every time you notice that your mind drifts into thought, Following the air passing across your nostrils, Repeating the word calm to yourself each time you breathe out and gently bringing your attention back each time you notice it drifts without the need to judge or criticize yourself and now open up your awareness and become aware of the sense of aliveness within your body, Notice the sensations of tingling, Vibration, Pulsing, Circulation, The life within you, Take one more deep breath in and slowly exhale, Feel the support below holding your body, Feel your feet on the floor, When you are ready gently open your eyes, Notice the space around you and take a moment to adjust before becoming fully alert again