Mindfulness Break

A 5-minute mindfulness break, designed with beginners in mind but practicable at any level. Perfect for coming back to yourself in between responsibilities. This meditation is supplemental to the Psychologically Informed Practice for Leaders and Lovers course here on Insight Timer, where you will find a full introduction to mindfulness as well as lots of other simple psychological tools and frameworks to improve your experience and interpersonal relationships.

Music by Chris Collins.

Transcript

So once again make yourself comfortable.

Check that your posture is optimal for spending a few minutes in mindfulness.

And just drop into awareness of your body.

So noticing how it feels to be in your body.

Noticing your seat where you're resting.

Noticing how supported you are.

And then just tune in to your breathing.

So you're not trying to change or control the breath in any way.

Just trust your breath to happen as it's been happening for all the time that you're alive.

But at this moment notice your breath.

So notice the sensation of your breath.

Notice where you feel your breath.

Notice the length of your breath cycle.

Notice how you might feel differently at different points in your breath cycle.

So breathing in feels slightly different to breathing out.

And if you do find your thoughts going elsewhere that's okay.

Just gently guiding your mind back to your breath.

Letting your breath be comfortable.

Noticing as you breathe in.

Noticing as you breathe out.

And letting that be your anchor to come back to again and again as your mind wanders.

And then taking your awareness now from your breath to encompass your whole body.

Noticing how you feel in your head,

Shoulders,

Arms and hands,

Your chest and upper back,

Your abdomen and lower back,

Hips,

Pelvis,

Legs and toes.

Just really noticing how you feel now.

And then coming back once again to your breath and noticing the experience of breathing.

And then allowing yourself to continue breathing freely as you bring your focus away from the exercise.

Knowing that you can always come back to a state of awareness simply by focusing on your breath and your body.

Reviews

Very pleasant brief basic mindful breathing practice, along with short body scan to check-in with yourself

I felt that as very calming and grounding, which was lovely as I have been a bit up in the air. Really nice, thank you

Very relaxing and grounding. Thank you 🙏

This really helps me focus and and become less agitated❤️

Loved it.

Very effective and calming 😊🔆🙏

Lovely and focus improving, thank you so much!!