Hello and welcome to this 5-minute breath and meditation practice.
My name is Indra and I'll be your guide today.
This is a practice I turn to whenever I have an important meeting,
An event or a decision ahead.
It helps me pause,
Come back into my body and reconnect with the present moment.
Over the next few minutes,
I'll invite you to do the same.
To steady your breath,
Clear your mind and feel more like yourself before you move forward.
So find a quiet place to sit,
Let your hands rest,
Lengthen your spine and close your eyes if that feels safe.
Notice the ground beneath your feet,
Notice the support beneath your seat.
Take a gentle breath in through the nose and exhale through the nose.
Allow your body to soften here.
We'll begin by creating space in the inhale.
Exhale fully to prepare.
Now breathe in one part at a time.
Inhale one third,
Pause at the belly.
Inhale two thirds,
Pause at the heart.
Inhale fully to your collarbones,
Pause at the top,
Soften the jaw and exhale.
Inhale and fill up one third of the way and pause.
Fill up two thirds,
Pause.
Inhale fully,
Pause at the top,
Relax the shoulders,
Exhale.
Last time,
Inhale one third of the way,
Pause.
Two thirds of the way,
Pause.
Inhale fully,
Pause,
Exhale completely.
Inhale fully through the nose and exhale fully through the nose.
Now let's reverse and soften into the exhale.
Exhale fully to prepare.
And now inhale all the way up,
All the way to your collarbones.
And then release your breath in three parts.
Exhale a third to your heart and pause.
Exhale two thirds towards your belly,
Pause.
Exhale fully,
Empty completely,
Pause.
Take a full deep breath in.
Exhale a third,
Pause.
Exhale two thirds,
Pause.
Exhale fully,
Empty,
Empty completely,
Pause.
Inhale and fill up biggest breath of the day.
Exhale a third,
Pause.
Exhale two thirds,
Pause.
Exhale fully,
Empty,
Empty and pause on the emptiness.
Take a deep full recovery breath in and a full exhale out.
Release all control of the breath.
Let it flow on its own.
Notice the quiet after the practice.
Notice how the body feels.
Perhaps softer,
Steadier.
Notice the mind.
Perhaps a little clearer and more spacious.
Allow yourself to simply sit without doing.
When you're ready,
Take one natural breath in and a slow exhale out.
Gently open your eyes and carry this calm clarity with you into your day.
