Five-Minute Guided Meditation

This is a 5-minute centering Meditation useful to gather your senses and gain just a little more ease in your mind and body and find relief from stress, anxiety, or overwhelm. It is useful as a break throughout the work day, to get your day started, or to unwind at the end of the day.

Transcript

Sit up nice and tall,

Gently close your eyes or simply soften your gaze.

Become aware of your breathing.

Notice your in-breath and your out-breath.

Notice any sounds around you,

Notice any smells,

Notice what you are touching or what's touching your body.

Go ahead and roll the shoulders back and down.

Take a slow deep breath in through your nose and a slow deep breath out.

Coming into the awareness of your breath and as the mind naturally wanders,

Take a moment to bring your attention back to your breath.

The mind creates,

Plans,

Goes into the future,

Past,

Fantasizes,

Imagines,

It also worries,

It judges and it repeats all over again and again.

Simply observe and gently return your attention back to your breath.

Feel the breath in through your nose and out through the nose.

Notice if the breath feels cool or warm,

If the air feels thick or thin.

Notice the parts of the body where you feel your breath most vivid and come back to simply being aware of your breath.

Draw an inner smile in your heart and when you feel ready you can gently open your eyes.

Become aware of the space that you're in,

Become aware of your body,

Become aware of your breath and continue with your day.