5 Minute Daily Pause Where Ever You Are

Take a mindful break anytime, anywhere with this rejuvenating 5-minute meditation. Whether you're at your work desk or on your sofa, dedicate a few moments to yourself. Elevate your day with this simple practice of self-care. Open your eyes refreshed, grateful, and ready for what lies ahead. Thank yourself for this intentional act of kindness.

Transcript

Hello there.

Thank yourself for dedicating these next few moments to yourself.

Remember,

You matter,

And taking just a brief pause for conscious contemplation can significantly uplift your day ahead.

Let's cherish this time to re-center and set an intention for the rest of your day.

Find a spot that feels comfortable,

Whether that's sitting upright at your desk or stretched out on your sofa.

When you're ready,

Gently close your eyes.

Guide your awareness to your breath,

Taking deep meaningful breaths,

The deepest you've taken all day.

Inhale through the nose,

Observing your breath as you exhale through the mouth.

Maintain this breathing,

Feeling your chest broaden with each inhale and contract with each exhale.

Become aware of the sensations in your body,

Listening to what your body is asking you to tend to,

Acknowledging any stiffness or tension within your body,

And gently invite those areas to release,

Infusing them with love.

Express gratitude toward your body for the care it has given to you.

Allow it to unwind for these few minutes.

If you get lost in thought,

That's okay.

Simply notice them,

Let them go,

And focus on your breath.

Reflect on a moment today that has sparked joy or gratitude within you,

Letting that positivity spread within.

Inhale that joy,

Allowing it to cascade from your head to your toes,

And if a smile occurs,

Enjoy it.

Enjoy this feeling for the next minute.

Let's finish with a few slow intentional breaths.

Inhale through the nose,

Hold,

And exhale through the mouth.

Inhale through the nose,

Hold,

Exhale through the mouth.

One more.

Inhale through the nose,

Hold,

And exhale through the mouth.

Offer gratitude to yourself for this act of intention and kindness.

When you feel ready,

Calmly re-engage with your surroundings,

Stretch your arms and legs,

And continue your day.

Thank you for joining me,

And I'll see you again.

Reviews

Lovely practice to reconnect with oneself. Thanks 😊

Andy is a blessing to me, he channels a deep inner peace and wisdom that comes from a very sincere place. He really takes you with him. Thank you so much for all your offerings here on insight timer.

Other than he rushes the last three “ slow “ breaths, an excellent meditation

Thank you for sharing this calming meditation ☺️✨🙏😴