5 Minutes To Step Back And Observe

The 5-minute mindful meditation is specifically designed to foster a deep sense of grounding and awareness. As you embark on this short but powerful journey, you'll be gently guided to tune into your current state of being, acknowledging and embracing every thought and feeling that arises. This process is not just about observation, but also about learning to let go, allowing these thoughts and emotions to be released in a healthy and mindful manner.

This meditation is accessible and beneficial for individuals of all levels, whether you're a seasoned practitioner or completely new to the world of mindfulness. There's no prerequisite knowledge or experience required, making it an ideal choice for anyone seeking a brief but effective respite from the daily grind. By the end of the 5 minutes, you can expect to feel more centered, calm, and mentally clear, equipped with a renewed ability to approach your day with a balanced and mindful perspective.

Transcript

So,

Sitting down now and making yourself comfortable with your feet on the floor and your hands on your lap.

Taking a gentle deep breath in and out and closing your eyes.

With your eyes closed and relaxed,

Take your mind down into the breathing.

The one constant that we all have.

The flow in and out.

In and down and up and out.

Notice the different components of the breath.

The difference in temperature between the in-breath and the out-breath.

The little gap between the in-breath ending and the out-breath starting.

The gentle movement of your stomach and your chest as you breathe in and out.

As you breathe in and out.

And the awareness now as I mention it,

That as you breathe out you relax a little more.

As you sit with your eyes closed,

Drifting deeper at your own pace,

You're aware of thoughts that pop in and out of awareness.

You can notice these thoughts as they arise.

Step back from them.

Become the observer of them.

And in doing so,

You reduce their power over you.

And as you observe those thoughts and they pass by,

You can gently guide your awareness back to the breathing.

You can use this same mechanism for any emotions that drift into your awareness.

Stepping back.

Moving.

Letting them pass.

And back to the breath.

Back to the breath.

That gentle flow that keeps us in the moment.

Whatever comes up in your awareness,

You can step back,

Observe and drift back to the breathing.

And with that in mind,

We return to the day.

Resting your awareness in your feet and giving them a little movement.

Into your hands now.

Moving the hands and fingers.

Taking a gentle deep awakening breath in and out,

And you can open your eyes and come back to the day.

Reviews

Just perfect to begithe day with awareness and and peace of mind. Thank you so much!

This is the best one for when your thoughts or emotions start to sweep you away from the present!

Simple and effective, very calming in a short time. Thank you for sharing this little gem 💎🙏🏻

Great way to start the day. I usually enjoy one of your longer meditations but this is perfect for a reminder to stay calm. Thank you.

The sound of your voice carries this meditation ever further for me. I need to be reminded to return to my breath; to breath in calm; breath out staleness! Or simply to breath in; breath out. Thank you

Thank you Andrew.As always sending u gratitude .love and light 🙏🏼🙏🏼🙏🏼🙏🏼🙏🏼💜❤️💜❤️xx

Very calming and relaxing , with a lovely soothing voice. Thank you Andrew.

Love this…. I will use this during times of stress and anxiety! Thank you 😊

Thank you Andrew. Your calming voice did it’s usual and gave me peace. 🙏

Short, yet beautiful and effective meditation as a reminder.. 🌼🙏

Love this short and sweet the pulls me out of my head and into the now

Lovely, especially when short on time. Many thanks!☮️💖🙏🖖

Effective and easy, 5 minutes we'll spent , thank you

Second meditation by Andrew in 12 hours because he is so calming. Thank you 🙏🏻

You are a quiet authority that helps create a safe space for me. Thank you.

That was so calming with your soothing voice. Thankyou, exactly what I needed, and I'll be reusing it many times.

Beautiful, thank you for sharing your kind heart with us 🧘‍♀️💕

Bringing me back, , thank you!

Lovely and relaxing, thank you

How does this man guide me back to center? Wonderful as always, Andrew.