5-Min Mindful Check In

A short, guided meditation to help you pause and check in with your body, mind and emotions.This practice invites gentle awareness without pressure to change anything. Ideal for moments of overwhelm, fatigue or simply when you need to reconnect with yourself. You can return to this anytime throughout your day as a reset.

Transcript

Take a moment to settle into your seat and find a comfortable posture. If it feels okay, Gently close your eyes or lower your gaze. Move your attention from the outside world and shift it inwards. Let's start by connecting with the breath. Take a couple of mindful breaths, Really feeling the air entering and leaving your body. Notice how the sensation of breathing feels in this moment. And turn your attention now to your body. You could do a scan, Starting with your head and moving through to your feet. Or you could let your attention drift wherever it wants to go. Tune in to any sensations you feel in your body. Any areas of warmth or coolness. Tingling or numbness. Are there any parts of your body that feel light or heavy? Perhaps you have areas of tension, Discomfort or pain. Try not to let your focus get stuck anywhere, Just notice and move on. And shifting your attention now to your mind. How is your mind in this moment? Is it clear or foggy? Quiet or busy? Does it feel full of thoughts? Or does it feel quite empty? If there are thoughts, Notice what kind of thought. Is there one particular thought or theme? Or are your thoughts more random? Is it easy to let your thoughts go? Or are they more demanding of your attention? See if you can spend a few moments just noticing, Without getting too caught up. And now we'll check in with our hearts. Try to feel an overall sense of how you are in this moment. Notice whether any emotions are present for you. It could be one emotion, Many emotions, Or perhaps the absence of emotion. Try to let go of any judgment or criticism and meet whatever arises with kindness and compassion. Do your emotions feel heavy or light? Do they feel close or further away? See if you can notice whether any thoughts or physical sensations accompany your emotions. And now, Gently guide your attention back to your breath. To the feel of your breathing grounding you in your body. To the sound of your breathing. Feel of the chair beneath you, Your feet on the floor. Take a couple of mindful breaths. And when you're ready, You can open your eyes.