5-Minute Zen Meditation

In the midst of a busy day, taking a moment for yourself can make all the difference. This quick 5 minute Zen practice is designed to help you relax your mind and reconnect with the present moment.
Find a quiet space, get comfortable in a chair, cross-legged on the floor, or even lay down, and enjoy a few minutes of peace to reset.

Transcript

Making your way now into a comfortable position,

Either sitting with your spine straight or laying down,

Whatever feels good for you.

Focus your attention on your breathing.

Feel the air as it slowly enters and leaves the body.

Follow the journey of the air as it moves through your throat and into your lungs and back out again.

Allow your mind to be completely relaxed.

Allow your awareness to acknowledge only this moment,

Here and now.

If you notice thoughts about the past or the future forming in your mind,

Simply return your attention to your breathing.

Just allow yourself to be present in this here and now moment.

If your mind is still wandering,

Spend some time looking around your inner world and refocus on your breath.

Bring your awareness to any sounds you can hear right now.

First,

Sounds that are close by and then further off in the distance.

Extend yourself to hear the sound that is the furthest away.

Taking in the sounds around you or simply allowing the breath in.

Focus your attention on the way your body feels right now.

Notice how calm and relaxed your heartbeat is.

Notice how calm and relaxed your breathing is.

Notice how relaxed you are feeling right now.

Just spending a moment here in this space.

Completely here in this present moment.

Just breathing.

You are welcome to spend some more time here.

When you are ready,

Simply bring attention back into the body.

Invite a gentle wiggle of the toes and the fingers.

Perhaps a stretch if that feels good.

And open your eyes and fully come back to your now.