Waking Up With The 5.3.1.1 Breath

This is a very lovely and quick, nourishing practice to do first thing in the morning while still in bed to set you up for a great day. Allow yourself to dive deep into this meditation to achieve a sense of bliss and calm.

Transcript

Good morning.

Welcome to the 5311.

Please join me in taking a big deep breath in,

Welcoming in fresh oxygen,

Fresh prana,

And then just let it go.

Take four more of those with me.

Bringing in invigorating oxygen,

And then a relaxing and clarifying exhale.

Two more.

Great.

From here,

Think of three things that you're grateful for.

Let them be so simple.

Like if you don't have a toothache today,

Be grateful for not having a toothache.

Three simple things.

Call them to mind and hold them there for a little while.

Let me ask you,

If you are capable of feeling real visceral gratitude for these things,

What would that be like?

What would it be like?

What would it be like in your body?

And from here,

One absolutely absurd,

Serotonin-inducing,

Fake ass smile.

Two corners of the mouth spreading apart and up towards the eyes just a little bit.

Hold that for ten more seconds.

And then from here,

Set one intention for your day,

One quality of mind and heart that you're going to bring to the game today.

Thank you so much for joining me.

Have an excellent day.

Reviews

Love the brief but awesome uplifting breath and humor to start my day! Thank you

This was short but so powerful!! The fake smile at the end made me truly smile.

I love this meditation and it’s the one I always do when I don’t have a lot of time in the morning. It always grounds me on a hectic morning. It’s three minutes packed with a powerful and effective message. Thank you, Ralph!

So good! I really struggle with waking up, and my New Year’s resolution is to find ways to embrace the morning. I’ve looked at dozens of meditations to help me with this, and this is my favorite one! It’s simple, funny, and real. I look forward to making this a habit in the new year.

The audio quality wasn’t good, but I found the meditation funny (which is rare) and effective.

Loved this! Perfect way to start the day (or for me, it was a mid day reboot!) thank you!

One of my favorite meditations on this app. I notice when I do this in the morning I am more mindful and calm throughout the day. I also appreciate that it is so short because I can make time to sit for 3 min even on a very busy morning. Thank you!

Thanks for the mindfulness and gratitude practice. I smiled easily at the end. 😊🙏🏼💜

“One fake ass smile” made the smile very real. Thank you 😁

I loved this! Such a sweet little morning practice 🥰

“One fake ass smile…” I’m bringing humor to my day!

Simple, but it has everything you could ever need. Wonderful 👏🏽👏🏽👏🏽

Simple, effective, awesome. No BS. No hippie sh!t. No namaste. Just authentic healthy facilitation.

Light hearted and amusing. And effective! Thank you Ralph 😁.

Very motivating, I meditate in the morning mostly so this really helped me get up and at it!

Totally awesome way to start my day! Much love and peace

Love it and you made me laugh. Laughter is the medicine for everything. Thank you 🙏🏼

“Fake ass smile” made me LOL. Great way to start the day! 😁

That fake ass smile was a great start to my day!!🤣

Thanks for sharing this great way to start the day. 🙏