Begin Again: A 5-Minute Breath Meditation For Beginners

Description:
This free, 5-minute guided meditation is perfect for beginners looking to cultivate mindfulness and ease. Through simple breath awareness, you'll count your inhales and exhales from 1 to 10, gently resetting your focus with each cycle. This practice is a reminder that every breath offers a fresh start—a chance to begin again, no matter where your mind has wandered. Perfect for starting or ending your day, or anytime you need a moment of calm.

Transcript

Welcome to your five-minute beginning meditation.

First start by finding a comfortable seat or lie down.

Your spine should feel tall and supported if you're sitting and if you're reclined make sure that the back of the skull and the pelvis are supported.

Take a moment to notice your breath through the nostrils.

We'll be doing a simple 10 count meditation.

Notice your inhale,

Notice your exhale and without changing the depth of the inhale and exhale we'll begin.

Your inhale is 1,

Exhale 2,

Inhale 3,

Exhale 4,

Inhale 5,

Exhale 6,

Inhale 7,

Exhale 8,

Inhale 9,

And exhale 10.

This is your natural breath beginning again 1,

2,

3,

4,

5,

6,

7,

8,

9,

10.

Beginning again 1,

2,

3,

4,

5,

6,

7,

8,

9,

10.

Continuing on your own beginning with 1,

Noticing at any point if the body begins too tense or you begin to prop yourself up that there's a softening that you're able to maintain on the outer body as you count from 1 to 10.

Notice that you get to 14 or 27 and if you surpass 10 you just simply lovingly notice and you begin again.

Each time you reach 10 you circle back and begin again at 1.

Finish the round you're on right now.

Once you get to 10 allowing the counting to dissolve.

Just come back to the feeling of the breath moving in and out of the nostrils.

Noticing any thoughts that arise and allowing yourself to come back to the simplicity of the inhale and exhale.

Redirecting the mind beginning again as often as you need to in order to create simple regular practices that allow you to transform the busyness of the mind little by little again and again.

You can continue this meditation.

If you only have five minutes start to deepen your breath.

As you exhale feeling a sense of ease and clarity.

When you're ready open your eyes.

Enjoy the rest of your day.

Thank you so much for your practice.