5 Minute Beginner Meditation (No Background Music)

This is a very simple breathing exercise suitable for beginners. Use this at the start of your day or at any time in the day you feel you are starting to feel stressed or anxious. There is no background music to this meditation but there are beginning and ending bells to signal the start and the end of the practice.

Transcript

Find your comfortable seated position.

Make sure your back is straight.

Now I invite you to close your eyes if you'd like or just rest your eyes.

And now just focus on your breath.

Just observe your inhale and exhale.

Notice the air coming in through your nose and out through your nose.

Just watch your breath.

No need to change anything.

Just observe.

Exhale and exhale.

If you're distracted by physical sensations,

Noises or thoughts,

That's okay.

Don't judge yourself.

Just label it as a thought and go back to your breath.

Inhale and exhale.

And exhale.

Maybe notice how your breath is starting to get longer at every inhale and exhale.

Just observe it and savor it.

Congratulations.

Inhale and exhale.

Inhale and exhale.

Inhale and exhale.

Inhale and exhale.

Now I invite you to take a slightly deeper inhale and exhale.

Slowly bring your awareness back into the room.

Wiggle your fingers and your toes.

Shake your shoulders a little bit and at the sound of a bell you may open your eyes.

Reviews

Perfect beginning meditation to share the practice with my family.

Mindfulness practice that fit perfectly into my busy morning