Five-Minute Meditation

Take five minutes, start to finish to recenter, and refocus with this silent mediation that starts with an initial minute of guidance, four minutes of silence and a short guided close. I created this track with a gentle chime at the end as I find it less jarring than a bell when coming out of silent meditation. Enjoy!

Transcript

The next five minutes are your time.

There is no need to do anything but pay attention to your breath.

Close your eyes if you like and take a deep breath through your nose and feel the energy flowing in to recharge your body.

Savor this for a moment.

Then exhale through your mouth,

Letting any stress or anxiety leave with it.

Come back to your breath's regular rhythm.

Feel how you naturally inhale and exhale with ease.

As each breath both recharges and relaxes you,

Focus your attention on some part of your breathing cycle.

It could be the rise and fall of your belly or the air passing the back of your throat or the temperature change at the tip of your nose as you breathe in and out.

Now for the next few minutes of silence,

Concentrate on your breath.

If you notice your concentration pulled away by a thought,

A noise,

Or feeling,

Just feel gratitude for this unexpected reminder of the present and just return to focus on your breath.

In a few minutes,

I'll play a gentle chime to mark the end of the session.

For now,

Let's return to focusing on our breath.

.

.

.

.

.

.

.

.

.

.

Well done.

Let's close out our session with another deep inhale through the nose.

Just a bit of a pause.

And finally,

A deep exhale through your mouth.

Again,

Just letting any stress or anxiety you have left flow out.

You may want to give yourself a moment to stretch a little bit.

Reach for the sky with your arms,

Maybe extend your legs,

Or roll your shoulders or head a bit.

Thank you for taking a little time with me today to focus on your wellbeing.