5 Minute Meditation For Stress & Anxiety

Jordan Lally guides a brief 5-minute meditation practice centered around the "easy breath" technique to use during times of high stress or anxiety. As always, Jordan's approach is down-to-earth and accessible to all. This meditation is appropriate for beginners or advanced practitioners.

Transcript

We're going to do a quick five-minute meditation centered around the easy breath technique to use in moments of high stress or anxiety. So I invite you now to get situated in your preferred meditation posture, Seated, Lying down, Whatever suits you. And as you're ready, I invite you as well to close your eyes. We'll begin this meditation together with three deep breaths. Together, Inhaling through the nose and sighing it out. Inhaling through the nose and sighing it out. And lastly, In through the nose and letting go. Beginning now with our easy breath technique, Inhaling through the nose and filling the lungs and exhaling slow and steady through pursed lips as though whistling without making a sound. Inhaling through the nose, Exhaling slow and steady through pursed lips, Gently extending our exhaling breath. Practicing this easy breath at your own pace, Your own rhythm. Just remaining mindful to extend our exhalation, Slow and steady. Our easy breath now serves as our anchor, Tying us to this present moment. We accept that our mind will wander and as often as it does, No matter how compelling the thought or the story, We make a conscious choice to let go of those thoughts and return our awareness to our easy breath. In through the nose, Slow and steady out through the mouth. Remaining connected to every breath in and every slow, Steady breath out. With each slow, Steady exhalation, We help to foster a shift in our nervous system. Letting go of our stress and anxiety. Inviting ease throughout the mind and body, Just simply by extending our exhaling breath. In through the nose, Filling the lungs, Exhaling slow and steady through pursed lips. Not trying to fight those thoughts of stress and anxiety that might be moving through our head space. Not trying to avoid or repress any uncomfortable emotions. But rather allowing our mind to move freely, Allowing our emotions to express themselves while we simply remain connected to our inhalation through the nostrils and our slow, Steady exhale through the mouth. One breath at a time, Helping to induce our parasympathetic response. One breath at a time, Accepting ourselves, Our thoughts and our emotions just as they are. We have nothing to change, Nothing to manage, Nothing to control. In this moment, In this practice, All we need do is remain connected to our inhale through the nose and our slow, Steady exhalation through the mouth. Maintaining our easy breath meditation practice if it's serving us. Otherwise now I invite you to close out this meditation together with me, Just as we began with our three deep breaths. Together inhaling through the nose and sighing it out. And again, Inhale and sighing it out. And lastly, Inhale and let go.

Reviews

Thaks, i am so glad this wasn’t box breathing. Box breathing does not eork for me.

I found the teacher’s voice soothing. I appreciated the pacing of this meditation. Being offered guidance and an opportunity to practice at my own pace with support. Thank you for offering this.

I loved that! A nice quick reset of the mind. Thank you 🙏🏼