5-Minute Meditation

Discover inner calm in just 5 minutes with Ana Barreto's beginner-friendly meditation. This simple yet powerful technique requires no prior experience and can be done anywhere, anytime. It is perfect for busy professionals, stressed students, or anyone seeking a moment of peace in their hectic day.

This guided meditation will help you quiet your mind and reconnect with your breath, providing a much-needed respite from daily stressors. Regular practice can improve focus, cultivate mindfulness, reduce anxiety, enhance emotional well-being, and boost overall mental clarity.

Transcript

5 Minute Meditation Hi,

This is Ana Barreto.

I recommend that you do this meditation when you first wake up in the morning.

You can also do it in the shower or before going to bed.

This short meditation will help you start a practice of quieting your mind and being present.

Find a comfortable place where you won't be interrupted for at least 5 minutes.

Sit with your back straight if possible.

Now close your eyes and connect with the space,

Pillow or chair.

Feel the fabric of your clothes and the temperature of the air.

Acknowledge any noise that may be in the background but release it with no attachment.

Take 3 long,

Deep and slow breaths.

Breathe in.

Breathe out.

Breathe in.

On the 3rd breath,

Hold your breath for 9 seconds and breathe out through your mouth.

Concentrate on your breathing.

Now relax your scalp.

Relax your eyes and the muscles of your face.

Relax your jaws.

Relax your ears.

Relax your neck and keep breathing.

Relax your shoulders.

We tend to hold stress in this area.

Relax your arms,

Hands and fingers.

Remember to breathe.

Relax your upper back and your lower back.

Relax your abdomen.

Relax your hips and your buttocks.

Relax your thighs,

Your knees,

Your calves.

Keep your breathing slow.

Relax your feet and your toes.

Now place your attention on your heart at the center of your chest and breathe.

Keep breathing through your heart.

Breathe in.

Breathe out.

Breathe in.

Breathe out.

Breathe in.

Know that you are centered and you start your day.