Quick 5-Minute Meditation

Enjoy this very quick and simple meditation to use at anytime you need a reset of the day or to quiet the busy monkey mind. Easy enough for complete beginners to follow or anyone needing a little guide.

Transcript

Hi everyone and welcome to this quick 5 minute meditation to help you reset and quiet the busy monkey mind.

Ok,

Let's begin by finding a comfortable seat either on a cushion on the floor or on a chair.

Staying relaxed by keeping your spine straight and your head slightly tilted forward.

We'll start with 3 deep breaths.

Breathing in through the nose all the way and breathing out through the mouth.

Breathing in,

Last one,

Deep breath in and slowly out.

Ok,

Let your breathing go back to its normal rhythm without any control from you.

And all you have to do is watch the movement of your chest as you breathe in and out.

Just noticing it expand and release,

Raise up and fall back.

Now you will have thoughts rushing in continuously,

Don't worry this is quite normal,

Just noticing them and letting them go past without following them or giving them more attention.

Your thoughts might come in as words or pictures or even sounds,

But just notice when you can let go of them and come back to your breath.

Keep your awareness on the breath,

Noticing the slight pause at the bottom and at the top of the breath,

Just like a circular motion.

Noticing the thoughts as they come and letting them go.

Last 30 seconds just letting go of the tension on the breath and letting your mind be free.

Notice what your mind is like in that.

And when you are ready,

Opening your eyes and look around with full awareness.

Try to stay in this mind alert state while you move on to your next daily activity.

Have a great day guys and thank you.