5 Minute Reset: Come Back To Yourself

If you’re short on time but need a moment to reset, this short 5-minute meditation is designed for busy moments when you need to pause, breathe, and come back to yourself. With a simple three-step practice, you’ll gently notice your thoughts and feelings, focus on your breath, and reconnect with the present moment.

Perfect for stress, overwhelm, and overthinking, this quick mindfulness meditation helps you step out of autopilot and return to the present moment. Ideal for any time of day when you need a fast, calming reset.

Transcript

Welcome. This is a mini meditation for when you need to take a pause or you want to take a reset in your busy day. So let's begin. Maybe start by releasing your shoulders, Dropping them down from your ears and maybe sitting up a bit straighter and if you want you can uncross your legs and have your feet flat on the floor. If you're in a position where you can close your eyes you may want to do that and otherwise cast down your gaze. So let's begin with the meditation. We'll start by focusing on our thoughts. What's going through our thoughts right now? What's the weather like inside your mind? Not getting caught up in the thoughts or judging them but just noticing what's going on right now and perhaps also noticing what emotions are here. Not trying to make them any different but just being curious. What's going on for you right now? And then focusing on what's going on in our body. Is there any tension? Are we holding anything tight? Or perhaps you feel comfortable and relaxed. Again just noticing. Not trying to change it or judging it. Just approaching this with a kind curiosity. And then we're letting go, Focusing on our sensations in the body and we're moving our attention to our breath. Where can you feel the breath most when you breathe in and you breathe out? Are the sensations the strongest in your chest? Or perhaps in your stomach? Just taking a few breaths and just focusing on that inhalation and that exhalation. And when you notice that your mind has wandered off, Nothing's gone wrong, That's what minds do, You just very gently acknowledge that and then kindly bring it back to the focus of the breath. And then by letting go of the focus of the breath and we're bringing in awareness to what's going on around us. Are there any sounds? Any sounds close to us? Any sounds far away from us? Sounds further away? Just becoming aware of the space that we're taking up in the room. Our feet on the ground. Our body in the chair or on the mat if you're lying down. Sensations in our hands. And then maybe taking in, Taking some deeper breaths. And then very slowly when you're ready, No rush, Opening your eyes. Maybe having a little stretch. And congratulate yourself for taking a moment to pause and to recharge and to calm down. And remember that this meditation is always there if you need to reset or you need a little break in your day. Thank you for meditating with me today. I hope you have a wonderful morning, Afternoon or evening. Go gently and be kind to yourself along the way. Take care.

Reviews

A really lovely gentle meditation. Thank you Esther! 😁😁😁✨💖

Nice! A wonderful reset moment. IYou can even do it when you're waiting inline at the checkout or waiting for your train or bus to come.