5-Minute Concentration Meditation (Light Background Music)

This meditation is a great way to take a quick pause when you need to reset your mind and concentrate on what is happening in the moment. Whether you need a break from a project or you are looking for some clarity, give yourself these few minutes to let the brain reset. We are always on the go whether that is physically and/or mentally, so give yourself a moment and hit the refresh button.

Enjoy!

Transcript

Hello and welcome.

Today we meditate on concentration.

Find a space.

Seated.

Let your spine be long as you sit up nice and tall and find stillness.

Your palms can relax on your lap.

Then take note of your breath.

Maybe it's fast.

Maybe it's slow.

I want you to concentrate on what your breath is doing naturally.

Concentrate on the ebb and the flow of the breath coming in,

Whether it's in through your mouth,

In through your nose,

Out through your mouth,

Out through your nose.

Just your normal breath.

You are anchoring your mind to your breath.

To stay present.

To stay still.

And to find concentration.

If your mind begins to travel away,

Come back to that breath.

Notice every little thing that happens in your body.

As you breathe in,

Think of the air traveling through the nostrils.

Does it feel wet?

Does it feel dry?

Is it cool or is it warm?

Think of that breath traveling down all the way to the lungs,

Filling up those small expansions and contractions of the lungs,

The diaphragms,

And the belly.

Notice how you feel as you intake the air.

Then notice when you expel it as it goes back out the opposite way.

Your belly sinks in,

Your chest collapses down.

The air pushes out either through your nostrils or your mouth.

Think of every inhale being the fresh,

The new,

The positive,

The things you want to take with you.

And every exhale is getting rid of the stale,

The old,

The things you no longer need.

Continue to concentrate on how your body is working.

Inhale to exhale.

Back and forth.

As you bring your concentration there,

You anchor to that space.

Together I want you all to release out the air from your mouth.

Then seal your lips and inhale through your nostrils and fill up all the way.

Fill all the way so your belly,

Your chest,

Everything expands.

Hold it there for a moment.

And when you're ready,

Open the mouth,

Exhale and let go.

Breathe normal.

Enjoy the space you've made.

Enjoy the energy you've brought yourself.

Namaste.