5 Minute Meditation For A Transition Moment In Your Day

Use this 5 minute meditation as a way to transition from one part of your day to another, eg transitioning from work to being with the kids, transitioning after dinner before a family activity, or while waiting in the school pickup car line. Let go of one part of your day in order to be able to move into the next part of your day with ease. Stack this into your daily routine to start slowly building your meditation practice.

Transcript

Thank you for allowing yourself these few short minutes of reflection and space.

You are a priority and this time will help you to come back to your center and move into the next part of your day with a little bit more ease.

Take a moment to move into a more comfortable position as much as you are able whether you're at your desk,

On your couch,

Or in your car.

Shift your attention to your breathing,

Starting to mindfully breathe,

Perhaps intentionally slowing down or deepening your breathing.

Maybe taking the deepest breath you've taken all day today.

Take a deep breath in through your nose and slowly let it out through your mouth.

Continue to breathe in this way,

Feeling your lungs and your belly expand as you inhale and feeling the contraction as you exhale.

Notice your body.

Is there anything your body is trying to tell you?

Scan through looking for any places of tension or tightness in your body.

Give those areas permission to relax and release.

Thank your body for working so hard for you and let your body know that it's okay to rest for these few minutes.

You will return to take care of your body as needed.

You may notice your mind wandering off.

That's normal.

When you notice thoughts,

Come back to your breath,

Back to your body.

Try to picture something that happened today that made you happy or thankful.

Let that happy feeling fill you up as you breathe from the top of your head to the tips of your toes.

If a smile comes to your lips,

Let it come.

Now focus on something you can do today for yourself or for someone else that will allow you to feel this way again.

What's one little thing you can plan for your day to bring in that intentional joy?

Focus on that for a moment.

Let's take a few more breaths together as we start to close out the meditation.

Remember that peace is always as near as your next round of breath.

Repeat after me.

I can show up to everything life brings my way and navigate it with grace.

Slowly bring yourself back to awareness and thank yourself for the kindness and intentionality of these moments spent in meditation.