5 Minute Meditation To Slow Down

Ground yourself in the present moment and welcome a sense of ease. Create space to feel more settled, refreshed, and at home within yourself.

This gentle, fully guided meditation invites you to connect with your breath through the felt sense and the simple mantra: 'I am breathing in, I am breathing out'.

An accessible practice to quickly reduce stress, and is perfect for whenever you need a moment to pause, reconnect, and return to yourself.

Transcript

Finding a comfortable seated position. Perhaps closing your eyes or lowering your gaze. Allowing your body to feel heavy against the surface that you are sitting on. And welcoming that surface to fully hold you in this space. Bringing awareness now to your breath. Bringing some curiosity to your breath. Is the breath shallow? Are you breathing high up in the chest or is it going deeper into the belly? Or are you feeling like you're controlling the breath? Wherever you are, Just notice your body breathing. And if it's available to you, Inviting your body to find its own natural rhythm with the breath. Now let's connect a little bit deeper to our breath. Perhaps placing a hand on your chest and a hand on the belly. And feeling the physical sensations of your body breathing. As your body inhales, Is there a slight rise in the chest or the belly? As your body exhales, Is there softening in this space? Continue breathing at your own pace. And on the next inhale, Note to yourself in your mind, I am breathing in. And on the exhale, I am breathing out. Match your words with the pace of your breath. I am breathing in. I am breathing out. Continue breathing at your own pace. If your mind wanders, Gently guide it back to the focus of your breath. I am breathing in. I am breathing out. I am breathing in. I am breathing out. Continue breathing at your own pace. Now letting the words go, And just coming back to the felt sense of the breath. Perhaps deepening your breath here. And feeling your chest rising or your belly rising on the inhale. And softening even more on the exhale. I invite you to place your hands in your heart space in the middle of your chest. And just taking a few breaths here as you integrate your practice into the rest of your day. Perhaps sending some gratitude to yourself. For taking the time to pause. And letting the rest of your day pass. And to be with you. What a beautiful act of self-love and care. Bringing your awareness to the space you are in. Perhaps starting to wiggle your toes, Your feet, Your fingers, Your wrists. When you're ready, Open your eyes. Thank you for meditating with me.