Five Minutes To Be Here Now

Take five minutes to pause and return to yourself.
This short reset invites you to soften the body, connect with your breath, and gently check in with how you’re feeling.
Whether you’re seated at your desk, lying down, or simply needing a moment of calm, this practice will help you come back into the present, release tension, and move into the rest of your day feeling more grounded and connected.

Music:DanaMusic from Pixabay
Image:Andras Sziffer from Pixabay

Transcript

Welcome,

This is your five minute reset.

An opportunity to pause,

Reconnect and come back into your body.

Wherever you are right now,

Allow yourself to arrive.

Dropping into this moment and just letting go of everything that has happened that has brought you to this very moment.

Letting go of what needs to be done after this meditation.

Maybe you found a comfortable seat or perhaps you're lying down.

Wherever you are,

Let your shoulders relax back and down,

Melting in the direction of your hips.

Relax and feel your chest open.

Soften the muscles of your face.

Soften your jaw.

Soften your belly.

You may choose to close down through your eyes or keep a soft gaze.

Bring your awareness to your breath.

Notice the natural flow as it moves slowly in and out through your nose and start to follow its path.

As you inhale,

Feel the breath travel through the nasal passages,

Down the throat,

Filling the base of your belly.

And as you exhale,

Allow the navel to soften gently back towards the spine.

Notice your body,

Feel the points of contact,

Your body resting or sitting against the surface beneath you.

Take a big breath in and a full breath out.

And take a little scan of the body,

Starting at the crown of your head,

Slowly moving downwards all the way to the toes.

Just observing,

Noticing and witnessing where you are in this moment.

Now begin to expand your awareness outward.

Start to visualize the room that you're in,

Taking in any sounds,

The temperature of the air and the subtle details that anchor you here.

And when you feel ready,

Gently open your eyes,

Carry this feeling of connection with you as you move into the rest of your day.

Thank you for practicing with me.

Namaste.