5-Minute Beginner Meditation

This 5-minute beginner meditation is a calming practice that helps you focus on your breath and bring awareness to the present moment. You'll learn the three steps to silent mindfulness meditation in a simple, clear way. As thoughts arise, simply "begin again" and bring your awareness back to your breath, creating a sense of strength, clarity, and resilience of mind.

Transcript

Welcome,

Begin by taking your seat.

You can sit with your legs crossed on a cushion,

Mat,

Or blanket.

You can also take a kneeling position or sit in a chair.

Whatever seat you choose,

Make sure you're keeping a posture that's not too tight and not too loose,

Bringing your head,

Shoulders,

And hips in alignment,

And making any adjustments that you need to be most comfortable in whatever seat you've chosen.

Once you've taken your seat,

Place your awareness on the natural rhythm of your breath.

Notice where you feel it most predominantly.

It may be in the abdomen,

The chest,

Or in and out of the nostrils.

We're not trying to change or manipulate the breath in any way.

We're simply noticing and observing where we feel it.

Now that we've taken our seat and are aware of the natural rhythm of our breath,

We will simply notice any thoughts,

Emotions,

Or physical sensations that come into our awareness as thinking.

We're not trying to prevent thoughts from coming into our awareness.

We're just gently noting without judgment when we've been distracted from our awareness on the breath.

We simply label thoughts as thinking and begin again by returning to the breath.

We'll sit in this meditation for a few moments,

And I will start our time by ringing a bell.

I'll ring the bell again three times at the conclusion of this meditation.

Let's begin.

Thank you for joining me.

I hope you have a wonderful rest of your day or evening.