5 Minutes To A Focused Mind For Super Busy People

In this meditation, we focus on words using the in and out breath as an anchor to elicit the relaxation response, the opposite of your stress response. Just taking five minutes out of your busy day to listen to this guided meditation will help you train your mind to increase the muscle of attention to focus on what you want to focus on while dialing down the often stressful everyday noise in your mind. So sit comfortably, relax, and allow yourself to heal down to the cellular level.

Transcript

This is a five minute single pointed focus meditation to elicit your relaxation response.

We're gonna focus on a positive word on the inhale and on the exhale to anchor our minds.

So sit comfortably with your back supported and close your eyes.

On the first few breaths,

Let's release some tension.

So on the next exhale,

Whenever that is,

Release tension from the back of your head,

Down your neck and all the way down your spine,

Vertebra by vertebra by vertebra.

On the next exhale,

Whenever that is for you,

Release the tension in your face,

Forehead,

Cheeks,

Jaw.

And on the next exhale,

Whenever that is for you,

Just release the tension in your neck and shoulders and let it run out,

Your arms all the way out,

Your palms,

Hands and your fingertips.

Now you'll find your own rhythm.

Go silently repeating the phrases to yourself and repeat the phrase at your own pace until I say the next phrase.

So on your in-breath,

Say in,

On the exhale,

Say out,

Silently to yourself.

And repeat that until the next phrase.

Now on the in-breath,

Say deep.

And on the exhale,

Say slow.

And repeat that until the next phrase.

And repeat that until the next phrase.

And repeat that until the next phrase.

And on the exhale,

Say slow.

On your next inhale,

Say calm.

And on the exhale,

Ease.

On your next inhale,

Say calm.

And now slowly notice the sounds in your room.

Start to wiggle your fingers and toes or stretch whatever you need to do.

And then slowly,

Slowly,

Start to wiggle your fingers and toes or stretch whatever you need to do.

Take a deep breath in.

And release on the exhale.

Now notice and check in with how you feel.

Thank you.

Reviews

So relaxing. You've the perfect voice for this guidance. Namaste 🙏

I feel much more present in my body and environment. A lot calmer. Wonderful pace and comforting voice. Thank you Juna.

Wonderful quick way to let go and shift to a more peaceful relaxing state.

Great short reset! Lovely voice and music. 🙏 thank you

It was the perfect breath centering break. Definitely will do this one again. Just a personal preference, but I love tracks that end with a chime.

This short meditation was very helpful so I was able to refocus and relax during a hectic day.

Thank you for this welcome island of calm in a busy day. Namaste

Nice voice ....thank you for the meditation. ☺️🦘💕

Really enjoyed this brief respite and refocus. Thank you.

Lovely, relaxing and quick way to reset for a new day

Very grounding and relaxing for a short practice. Recommended.

Thank you, that was the best 5minutes of my morning

Perfect for feeling calm and refreshed in the middle of a full plate of work. It’s something that I can say yes to doing every day rather than making excuses that I don’t have the time to take a break. Thank you.

Thank you! This was short and relaxing during a busy day!

This was exactly what I needed in this moment. Thank you 🙏🏾

This quick, simple focus meditation left me feeling rejuvenated and ready to get to work!! Bookmarked!!

Excellent for falling asleep and getting out of a panic attack.

Felt more relaxed & at ease after this meditation.

This brief guided session was very easy, relaxing and peaceful. It was enjoyable to experience.

This was spot on & exactly what I needed in this moment 🙏