Mini Mind Break – 5-Minute Mindfulness

This brief, structured mindfulness session is designed to support mental clarity and emotional regulation in just five minutes. The practice begins with three deep, intentional breaths to activate the parasympathetic nervous system and signal the body to relax. A short body scan follows to increase somatic awareness and reduce tension. The session concludes with focused attention on the breath, using the mental labels “Breathing in” and “Breathing out” to stabilize attention and promote present-moment awareness.

Suitable for use between tasks, during breaks, or as a daily reset.

Transcript

Hello,

This is Janie.

Welcome to a mini mind break session.

Let's step away from chaos and overwhelm and return to ourselves.

Let's take just a moment to reset our nervous system and become grounded again.

I invite you to sit up right if you're sitting,

You can also lie down,

Whatever is more comfortable and possible for you right now.

Close your eyes if that's an option and just for a minute we are going to breathe in while we are saying our minds I am breathing in and breathe out while you're saying I am breathing out.

So let's go ahead and start by relaxing our whole bodies.

Relax your feet,

Feel them firm on the ground.

Relax your legs,

Your hips,

Belly,

The whole back.

Relax your chest,

Your shoulders,

Your neck.

Relax your both arms and hands and fingers.

Relax your whole face.

Take a deep breath in,

Very deep and release.

Let's do it two more times together.

In,

Sigh out all distress.

In,

Calm,

Grounding.

Out,

Stress and overwhelm.

One last time.

In,

Grounding energy.

Out,

Stress,

Worries,

Fear.

And stop controlling your breathing now.

And just for a minute as you breathe in,

You tell yourself I'm breathing in or breathing in.

And as you're breathing out,

You tell yourself breathing out or I am breathing out.

I will start with you and then I'm gonna leave you to be with yourself.

Focus on your body,

Sensations,

Centered and grounded.

Here we go.

I'm breathing in.

I'm breathing out.

Breathe in.

Keep going by yourself.

I will be quiet.

And if your mind wanders,

Just keep focus on breathing in and breathing out.

Enjoy yourself.

If your mind wanders,

Just bring your attention back to your body sensations,

To your breathing.

And now your face muscles relaxed.

One more time,

Breathe in and out.

And stop controlling your breath now.

And just observe how your body's feeling after just a minute of being within yourself.

When our body is relaxed,

Our mind can also relax.

I wish you a great rest of the day.

And remember,

You can always come back to this meditation when you need a mini break.

Have a wonderful day.

Thank you for meditating with me.

Reviews

So calming thank you🩵