Welcome to Take A5,
A collection of short,
Five-minute meditations dedicated to create a brief yet meaningful pause in your day.
Give yourself this gift of rest,
Resilience,
Renewal,
And presence whenever you need it most.
Let's begin by finding a comfortable position,
Maybe getting 5-10% more comfortable,
And allowing the body to gently settle towards rest.
Together with me now,
Let's take a deep breath in through the nose,
And gently sign it out.
Soften your belly,
Soften your jaw,
And allow your shoulders to release downward.
Feel the pull of gravity gently relaxing and grounding you.
In this short meditation today,
I'll guide you through box breathing,
A pattern that helps the mind and body shift into deep relaxation.
Just follow my lead here,
And we'll inhale through the nose,
In,
2,
3,
4,
Pause,
2,
3,
4,
Out,
2,
3,
4,
And pause,
2,
3,
4.
In,
2,
3,
4,
Pause,
2,
3,
4,
Out,
2,
3,
4,
And pause,
2,
3,
4.
In,
2,
3,
4,
Pause,
2,
3,
4,
Out,
2,
3,
4,
Pause,
2,
3,
4.
In,
2,
3,
4,
Pause,
2,
3,
4,
Out,
2,
3,
4,
Pause,
2,
3,
4.
Continue at your own pace,
Letting each cycle guide you closer and closer to sleep.
And now we'll shift to a longer rhythm on the exhale.
We'll inhale for 4 seconds,
And exhale for 8.
And with my guidance here,
3,
2,
1.
In,
2,
3,
4,
Out,
2,
3,
4,
5,
6,
7,
8.
In,
2,
3,
4,
Out,
2,
3,
4,
5,
6,
7,
8.
In,
2,
3,
4,
Out,
2,
3,
4,
5,
6,
7,
8.
In,
2,
3,
4,
Out,
2,
3,
4,
5,
6,
7,
8.
Continue at your own pace.
As the exhale lengthens,
Feel your entire system beginning to unwind.
Allow your breath to slow down like dimming lights at the end of a long day.
In your mind's eye,
Imagine a gentle heaviness spreading throughout the body.
First through the arms,
Then the legs,
And then moving to the spine.
A comforting weight that signals rest is near.
And now picture yourself floating just above the edge of sleep.
Safe,
Supported,
Drifting.
If thoughts appear,
Let them fade like clouds dissolving in the night sky.
Nothing to solve,
Nothing to carry,
Nothing to hold.
And finally,
Repeat quietly to yourself,
I allow myself to rest.
I allow myself to rest.
And if you're still with me,
Let's take one final deep breath in through the nose,
And exhaling completely.
I wish to thank you for taking a few moments out of your day to join me in this guided meditation.
If this track supported you in any way,
Please follow me here on Insight Timer,
And consider leaving a kind review as it helps more people find this work.
My name is Eric,
Be well and be inspired.
Namaste.
