5 Minute Meditation For Beginners

Introducing a five-minute guided meditation to find a bit of clarity and focus. Start seated or lying on the floor in a quiet space to begin. This practice is suitable if you are a beginner at meditation or if you only have a few minutes in your day to disconnect and focus on your breath.

Transcript

Find a comfortable seat,

Crossing one leg in front of the other,

Closing the eyes.

Allow the spine to be upright as you lift the shoulders up towards your ears and squeeze them down your spine.

Do this a few times,

Landing your palms either face down or palms to face up if you need a little bit of energy,

Allowing the index fingers and thumbs to meet.

Draw your attention to your breath.

Inhale through the nose,

Gently softening and parting the lips,

Exhaling out through the mouth,

Softening through the jaw,

The throat,

And the temples,

Allowing the backs of your ears to reach upwards towards the sky,

Creating more length in the neck.

Allow your sitting bones to ground and get heavy into the floor beneath you,

Establishing this steady foundation.

Let's begin.

Inhales to fill up,

Growing taller through the spine,

And exhales to ground,

Feeling heavier into the floor beneath you.

Deep breaths in as the crown of the head reaches towards the sky,

And exhales,

Chest,

Belly falls into the lap as the hips and the sitting bones descend into the ground.

If your mind becomes distracted here,

Just simply noticing any thoughts,

Shapes,

Ideas that come up,

And bring your attention back to your breath.

Inhales to fill up,

Expanding through the lungs,

And exhales to soften,

To ground,

To release.

Deep breaths in,

And soft,

Cooling breaths out.

Allow with the inhale,

This gentle ascension up towards the crown of your head.

Every exhale,

The energy travels downwards,

Releasing into the ground.

Allow your spine to be the central column where the breath will move upwards with the inhale,

And downwards with every exhale,

Softening into the physical body,

Expanding through the mind.

Gently blink the eyes open,

Looking down in front of you,

Wiggling fingers and toes,

Stretching out the upper back as you roll the shoulders forward and back,

Lifting the gaze towards the sky,

And down towards the chest.

Bring the hands behind you,

Draw the knees side to side like windshield wipers releasing through your hip joints.

Come back into the space.

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meditation easy for beginners