5-Minute Centering Meditation

Hey there,

Thank you for joining me for this quick 5 minute centering meditation.

This particular meditation is great for moments when you may be experiencing rising anxiety or stress and you want to quickly come back to your body and head those pesky thoughts off at the pass.

Before we get started,

Go ahead and get yourself in as comfortable a position as your circumstances allow.

If you're at home,

Maybe sit on a chair or a cushion.

If you're driving,

Maybe you can find a place to pull off safely and just sit for a moment.

If you're in the middle of a crowded subway,

Simply allow your gaze to soften while keeping aware of your surroundings.

No matter the circumstance,

Let's begin with three deep breaths,

Inhaling through the nose,

Holding at the top,

And exhaling through your mouth.

Let's use a 3 count.

So let's inhale through the nose for a count of 1,

2,

3,

Hold at the top for 3,

2,

1,

And exhale through the mouth,

3,

2,

1,

And hold at the bottom for 3,

2,

1.

Inhale again through the nose,

1,

2,

3,

Hold for 3,

2,

1,

And exhale for 1,

2,

3,

And hold for 3,

2,

1.

Last time in through the nose,

2,

3,

Hold for 3,

2,

1,

And exhale for 1,

2,

3,

And hold for 3,

2,

1.

Awesome job.

Just allow your breath to return to its own normal rhythm,

And I'll tell you a little bit about how this meditation is going to work.

As we begin,

You will hear a gong,

And that's your signal to start.

And over the course of the meditation,

You will hear a bell every minute.

This sound can be a reminder to allow your thoughts to fall away,

Soften your attention,

And just to pull yourself back to center.

At the very end,

You'll hear another gong,

Which will be the signal that the time is up.

Ready to get started?

Let's begin.

So,

Let's take one final deep breath,

In through the nose and out through the mouth.

Wiggle your fingers and toes,

And when you're ready,

Open your eyes.

Great job.

It's my hope that these few minutes provided you with some relief and helped to restore you.

Be good to yourself and be good to others,

And I look forward to next time.