Grounding, Calming, 5 Minute Breath Practice

In this practice, we give ourselves the space to clear and calm the body and mind. This short, five minute practice comprises rejuvenating breathwork to establish a mindful sense of presence and aid in focus.

Transcript

Hello and welcome to 5-Minute Mindfulness.

In this session,

We will actually stay seated the entire time with eyes softly focused ahead in a comfortable seated position using nasal inhales and exhales.

We will breathe in for a three count,

Hold for a three count,

And exhale for a three count.

Keeping the eyes open and introducing some breath holds into your practice will allow you to feel more engaged and aware of where you are in time and space.

This breathing protocol is a grounding exercise that allows you to feel more present and aware of your surroundings.

We will begin by breathing in,

Two,

Three,

Hold,

Two,

Three,

And exhale,

Two,

Three.

Breathe in,

Two,

Three,

Hold,

Two,

Three.

Exhale,

Two,

Three.

Breathe in,

Two,

Three,

Hold,

Two,

Three,

And exhale,

Two,

Three.

Breathe in,

Two,

Three,

Hold,

Two,

Three.

Exhale,

Two,

Three.

Breathe in,

Hold,

Exhale.

Breathe in,

Hold,

Exhale.

Breathe in,

Hold,

Exhale.

Breathe in,

Hold,

Exhale.

Hold.

Exhale.

Breathe in.

Hold.

Exhale.

Breathe in.

Hold.

Exhale.

Breathe in.

Breathe in.

Hold.

Exhale.

Continue that pace.

Or,

If you feel more comfortable,

You can move to a five second inhale,

A five second hold,

And a five second exhale.

So you'll breathe in,

Two,

Three,

Four,

Five.

Hold.

Two,

Three,

Four,

Five.

And exhale.

Two,

Three,

Four,

Five.

Breathe in.

Two,

Three,

Four,

Five.

Hold,

Two,

Three,

Four,

Five.

Exhale.

Two,

Three,

Four,

Five.

Breathe in.

Hold.

Exhale.

Exhale,

Breathe in.

Hold.

Exhale.

Breathe in.

Hold.

Exhale.

Exhale.

Breathe in.

Hold.

Exhale.

Exhale,

Breathe in.

Hold.

Exhale.

Feel free to continue this pattern as a way to ground and remind yourself of where you are in time and space.

Thank you for participating in this session of Five Minute Mindfulness.

Reviews

Very easy breathwork to help refocus back into your body and being more present.

Very nice Amy. Been looking for a guided meditation like this for months. It helps me stay in the present moment better. Trying to lower my bp through meditation. Thanks 🙏

Very calm. Wish they were longer.

Very calming. It’s a great introduction to mindfulness.

Thank you 🙏🌸🌺🦋🙏

So powerful thank you. Namaste💜🙏🏻

Good prep for a long meditation session. Thank you very much.

I was looking for something basic for my sixth graders. It’s perfect for getting them started. Thank you for remembering beginners.