A Simple 5-Minute Meditation: Instant Calm

In this session, we will have a short silent meditation practice. There will be pockets of silence for you to enjoy while breathing, with me offering guidance for about 5 minutes. There will be some light background music. When practiced consistently, these tools can help you think more clearly, reduce anxiety and stress, and have many other mental and physical benefits.

Music by Ashot Danielyan from Pixabay

Transcript

Hi friend.

I want you to get comfortable sitting up with your back supported.

You can have your legs crossed or free.

You can choose to have a blanket or not.

Arms resting naturally where they are comfortable for you.

Now close your eyes or take a soft gaze,

Whichever works for you.

We will go for five minutes today.

And I will give you some prompts,

But we will mostly be silent meditation for you to enjoy with some soft background music.

We'll start with three deep breaths at your own pace.

You want to surrender to your mind and body.

As your thoughts come,

Embrace them and go back to your breathing.

It's tempting to want to sort out the idea so you don't forget it,

But tell it thank you and that you will get back to it later.

Tell the thought you are busy and that you will discuss it later.

Tell yourself it's okay to have thoughts and surrender.

Thoughts will come and go and that's okay.

Perhaps tell yourself there is no bad meditation and there is no right or wrong way for me to meditate.

I surrender myself.

I trust the process.

I trust the universe.

If you're focusing too much on your breath,

Try to just have a natural breath.

Especially during silent meditation,

You can release stress you might not even realize has been building up.

You might feel anger,

Tears or other sensations.

Feel free to surrender these sensations and let go of whatever you may be feeling.

This is natural and embrace it.

We will have a little more silence before we reach the end of this meditation session.

Slowly come back with your three deep breaths at your own pace.

We have reached five minutes of our silent meditation.

Thank you again for your time and enjoy your day.

Reviews

I’m a greatful humble Christian actor singer with courage kindness and a purpose genoruosity to bring people together thru my talents gifts and my purpose amen and so it shall be amen 🙏

Uncluttered meditation that allowed me to reach calm with my own journey. Simple, elegant.

Such a nice, pleasant, and quick start to my day. Thank you.