Simply Breathe, Anywhere, Anytime: 5 Mins

This Simple 5 minute meditation can be used anywhere. Eyes open or closed, laying down or even standing up. This practice is designed to help you simply take 5 minutes out of the day to focus solely on your breathing. It can also be used before going to sleep, to help regulate the breathing. No bells, no whistles, just follow my voice as I guide you through a gentle exercise in watching your breathing, noticing the way the air moves through your body.

Transcript

This guided meditation is a simple exercise to help you relax.

You can use it anytime during the day that you feel that you need to rest.

Or you can use it before going to bed.

Let's begin.

Throughout this breathing awareness exercise,

Breathe in this way.

Breathe in to the count of four,

Hold for the count of three,

And breathe out to the count of five.

So it goes like this.

Breathe in,

Two,

Three,

Four.

Hold,

Two,

Three.

Exhale,

Two,

Three,

Four,

Five.

Continue to breathe at this slow pace.

While you are breathing slowly,

I'll direct your breathing awareness to different stages of the breath.

I'll focus all of your attention on each stage I mention.

First,

Notice the breath as it enters your nose.

Notice each time you breathe in the way the breath feels in your nostrils.

Feel the breath as it passes through your nasal passages and down behind your throat.

Where does the air go next?

Feel each time you inhale the breath passing down your windpipe.

Feel the breath going down.

Feel the breath going down.

Notice where the air enters your lungs.

Allow your breathing awareness to deepen the feeling of relaxation you are experiencing.

Feel the air expand your lungs with each in-breath.

Feel your lungs expand and relax,

Expand and relax,

Expand and relax.

Now notice the exhalation phase of breathing.

Observe as the air leaves your lungs and begins to travel upward.

Focus your attention on that moment of each breath.

Now turn your attention to the breath travelling up and out through your mouth.

Feel the breath in your throat,

Your mouth and across your lips.

Notice each breath as a whole now.

See how the breath flows like waves.

First in,

Pause and then out and a pause.

Notice the pauses,

The rests between breaths.

Now as you relax you can count your breaths as they continue to flow gently.

Count ten breaths.

When you are finished,

Notice how calm and relaxed you are.

See how regular your breathing has become,

How calm your breathing is.

When you are ready to return to your day,

You can now reawaken your body.

I'll count to five.

With each number you can become more and more alert,

Reaching full alertness when I reach five.

One,

Two,

Three,

Four and five.

Reviews

Really enjoyed some instructions on concentrating on my breathing. Still new to this so breathing is difficult for me. Especially the parts of thinking about the breath as a cycle. Thank you.

Wonderful cues and visuals. It really helped me relax, thank you.

Lovely. Restorative. Thank you.

Wonderful for when I need a quick reset!

Plenty of neutral distractions to calm the mind. I continue to LOVE your Ho’oponopono meditation!
Thank you 😊

Grounding, calming, soothing. A very gentle and brief practice. Well done!

Such a good short breathing meditation for mid day breaks or for getting ready for bed.

Wonderful breathing exercise that relaxes me. I highly recommend it!

Nice voice. Quick way to access relaxation state. Thank you.