5 Minutes Of Mindfulness

This 5-minute practice is designed to help the participant get centered and to bring mindfulness through the rest of the day. The meditation begins with some guidance as to how to approach the upcoming time and then brings attention to the breath. The meditation ends with a bell, and then a few words to help the participant remember that the breath is always there.

Transcript

Hello,

This is Ryan and welcome to five minutes of mindfulness.

We're just going to set aside the next five minutes to be mindful and drop into our present moment experience.

So finding a comfortable seated posture,

Whatever that's like for you.

And maybe connecting into your intention as to why you chose to practice now.

And maybe allowing your posture to reflect that intention.

So you may want to sit up straight and tall.

If you're sitting on a chair,

Perhaps letting your back come away from the backrest.

And just letting your hands rest comfortably on your knees or in your lap.

And beginning to connect into this present moment experience,

What it feels like to be sitting here right now.

You may allow your eyes to close gently,

If that's comfortable for you.

And so just feeling into this body.

Noticing what it's like to be sitting here.

The pressure between your chair or your cushion and your body.

Noticing how your back feels,

Your shoulders,

Your head on top.

And just coming into stillness.

Allowing your body to simply rest here in this moment.

And as we come into stillness,

We may notice that our body continues moving gently with each breath.

So seeing if you can tune in to where it is,

You notice your body breathing.

And so as best you can,

Holding your attention at that sensation.

Noticing the in-breath,

The fullness of the in-breath.

And noticing the out-breath.

And maybe letting go of any desire you may have to control the breath in any way.

Just trusting in the wisdom of your body to continue breathing.

And for you,

Simply observing these movements of the body with the breath.

So of course,

As we sit in meditation,

Our mind sometimes will wander away.

Maybe think about what we're going to do next,

Or what we've just finished doing,

Or maybe you'll get lost in a fantasy.

So anytime this happens,

Gently letting go of whatever it is that caught your attention.

And redirecting your attention back to observing the feeling of breathing.

And where is your mind now?

Are you still with the breath?

Or has it wandered away?

Or has it wandered away,

Just gently noticing that,

And returning the attention to observing the breath?

So congratulations on finishing five minutes of mindfulness.

And feel free to move your body in any way.

And remember that you can always come back to the breath throughout the day to drop into the present moment.

Reviews

A great meditation from a teacher who understands what mindfulness is about. Thanks for the short, yet important practice of what it means to experience the present and being aware of all its aspects!

Nice calming voice but not my type of meditation.

Truly love this ! So grateful I found this beautiful meditation!

Nice to be in the present moment

Tha'k

A great start to the day - thank you!

Nicely done

Your voice seems to always calm me. Thank you for your dedication to your practice and ours! Namaskar.

His felt so much longer than 5 minutes. Love it. Thank you

Really nice way to start the day.
Gentle reminders to bring thoughts back to the breath.

Thank you 🙏

Thank you Ryan, for sharing this short mindfulness practice with us. This helps me strengthen my practice, by practicing, and keeping a regular practice.
🙏✨💛💫🕊

Love the 11 minute version but like this to use in a fix when I’m in a time pinch. Either one is an excellent way to eliminate anxiety from your life. Using Ryan’s mediations I have been able to finally wake up in the morning without that feeling of anxiety, stress or feeling bad because I am much more present or embodied and can quickly get back in the body when I choose to. 😀

Thank you for the space of going back to the breath of life. Makes me realize my thoughts and connect again to myself.

I’ve been having more anxious thoughts lately and this helped me to get grounded and put myself back in the present moment. It’s amazing how 5 mins can help us get focused and breathe easier when the world around us seems to be crumbling down. Thank you for this, Ryan. Thanks for the reminder that we can always come back to our breath.🙏

Perfect ✨🙏🏻 thank you Ryan 🤍