5 Minutes Back To Yourself – Anytime, Anywhere

Only have a few minutes, but feel the need to slow down? This short meditation helps you return to yourself in just five minutes, even in the middle of a busy day.

Through gentle breathing exercises and simple shoulder and neck movements, you can release tension and reconnect with your body. No special place is needed – you can practice this anywhere: during a short break, on the toilet, or even while walking from one place to another.

A small reset you can use anytime to feel calm, clear, and present again.

Transcript

Hello and welcome.

How wonderful that you're taking these five minutes for yourself.

You can do this practice anywhere,

At work,

During a short break,

Even while walking from one place to another.

For now,

Simply pause.

Give yourself this small moment to come back to your body,

And to your breath.

Let's start by focusing on your breathing.

Close your eyes if you can,

Or soften your gaze.

Breathe in gently through your nose.

And breathe out slowly through your mouth.

Let's do that again.

Breathe in through your nose for a count of four.

And out through your mouth for a count of six.

One more time.

Breathe in.

Inhale.

And exhale.

Notice how your body begins to soften.

Your shoulders,

Your chest,

Your whole being.

Finding a calmer rhythm.

Now let's release some tension from your shoulders.

Lift both shoulders up as high as you can,

Towards your ears.

Hold them there for just one moment,

And then let them drop down.

Feel the release.

Let's do that again.

Lift your shoulders up,

Up,

Up.

Hold.

And drop.

One last time.

Lift them high.

Hold.

And let go.

Notice how much lighter your arms feel.

Resting naturally by your sides.

Now we'll soften the neck.

Slowly bring your left ear down towards your left shoulder.

And gently roll your head back towards your right shoulder.

Then return to the left.

Let's repeat this movement three times,

Nice and slow.

Like a gentle half circle from left to right.

Breathing slowly as you move.

Now we'll go the other way.

Bring your left ear down to your shoulder.

And slowly roll your head forward towards your right shoulder.

And back again.

Repeat this three times as well.

Soft.

Smooth.

As if you're drawing a small rainbow with your chin.

Notice the space this creates in your neck.

Breathe in deeply through your nose.

And sigh it out through your mouth.

One more in.

And out.

Take a moment to notice how you feel now.

Perhaps a little calmer.

A little more present.

Remember,

This practice is always here for you.

Anytime you need to pause,

You can return to your breath.

Relax your shoulders.

And find yourself again.

Thank you for giving yourself these five minutes.

Carry this calm with you into the rest of your day.

Have a lovely one.