5 Minute Mindfulness Meditation

Welcome to this 5-minute meditation, created to bring awareness to the breath as it travels through your body and provide a revitalizing pause in your day. During this session, Jeanette will guide you to observe the natural flow of your breath, noticing how it moves in and out, gently nourishing your body and mind. As you engage with this practice, you can expect to experience a renewed sense of energy and clarity, allowing you to refocus as you continue with the rest of your day.

Transcript

Hi,

I'm Jeanette,

And thank you for joining me for this short meditation today.

Find a comfortable seated position with your hands coming to rest on your thighs or in your lap.

Straighten the spine and pull your shoulders up and down the back.

Begin to close your eyes,

Or you can choose to keep them open,

Finding a soft gaze.

Begin to bring awareness to the environment around you.

Notice the smells and sounds.

Feel the earth beneath you and the air upon your skin.

Inhale through your nose,

Pause,

And take one more sip of air,

Holding it at the top.

Then release,

Exhaling out your nose.

Inhale through your nose,

Pause,

Inhale again,

Hold,

Then release,

Letting it all flow out.

Allow your breathing to return to a steady,

Even inhale and exhale pattern.

And while you breathe,

Focus on the cool air as it travels through your nostrils,

Down your throat,

And as it fills your lung chambers.

Follow the breath again as the air,

Now warm,

Retraces its path from the lungs into the throat and exits your nostrils.

Continue on your own,

And with every inhale and exhale,

Just sense the air as it floats from one part of the body into the next,

Entering the nose,

The throat,

The lungs,

And reversing back through the lungs,

The throat,

And the nose.

If any thoughts or feelings have surfaced,

Just nod to them and bring your attention back to your breathing.

It is normal for ideas and memories to float into your mind.

The point is not to push them away,

But to gently acknowledge them as they pass through,

Without judgment,

Allowing them to be as they are.

Bring your palms to meet at heart's center.

Take in a deep inhale and exhale.

As you go about the rest of your day,

Whenever you wish to recenter yourself,

Just turn your attention back to the breath and find yourself connected to the present moment.

Namaste.