5-Minute Mindful Pause: A Quick Reset For Your Day

Take five minutes for yourself. In this short practice, you'll ground in your body, connect with the breath, and open to the present moment. This is a gentle, accessible pause for whenever you need a little calm and balance.

Perfect for beginners, or anyone needing a quick refresh.

Transcript

Welcome to a short mindful pause,

An invitation to stop,

Breathe,

And reconnect with the present moment.

You don't need to change anything,

Simply arriving as you are.

So taking a moment to relax the jaw and the facial muscles.

Closing the eyes or lowering the gaze,

Whatever's most comfortable for you.

Softening the shoulders and letting the hands rest naturally.

Noticing the sit bones,

Making contact with the chair,

Backs of the legs,

And feeling the feet planted on the floor.

And now bringing your attention to the breath.

Breathing in and breathing out.

Feeling sensations of the breath.

Just letting the breath move in its own natural rhythm.

And if the mind has wandered off,

No need to be harsh on ourselves.

The mind thinks,

That's just what it does.

So gently noticing when we're thinking with kindness and guiding it gently back to the breath.

Each time we notice we're thinking and returning to the breath,

We're strengthening the mindfulness muscle.

Gently noticing if the mind is lost in thought.

And with kindness,

Guiding it back to the breath for a new beginning.

And now allowing your awareness to widen.

Noticing sensations of the whole body sitting here.

Perhaps noticing sounds and the space around you.

Or the rise and fall of the breath in the body.

Resting in fullness of this present moment.

And if you notice that you're lost in thought,

Perhaps coming back to the breath to anchor to the present moment before allowing your awareness to widen.

And closing this brief mindful pause with the sound of a bell.

Thanking yourself for pausing.

For taking these few minutes to be present.

And may this moment of calm support help you move in to the rest of your day.