5 Minute Guided Practice For Beginners

Namaste! My name is Saumya. This 5-minute guided practice is a quick, easy and effective way to relax, and relieve stress and anxiety at any time. This is super effective, especially for those who may be beginners at meditation, and are just looking at getting started.

You can do this practice at home, in your car, at work, before heading into a meeting - literally, anywhere. Just ensure that you have a comfortable place to sit in. Wishing you peace.

Transcript

Music Wherever you are,

The next five minutes are just for you.

Begin the practice by sitting in a comfortable posture of your choice.

You can place your hands on your thighs,

Palms facing up towards the ceiling,

Elbows close to the body.

Or you can rest them gently in your lap,

Cupping into one another.

If you feel comfortable,

You can close your eyes or gaze softly at a point in front of you.

Together,

Let's take a deep breath in through the nose.

And as you breathe out,

Relax your entire weight onto the seat beneath you.

Inhaling in one more time.

Long breath out,

Releasing and letting go.

Deep breath in,

Deep breath out,

Allowing your eyes to close gently now.

Move your awareness to your facial muscles.

Inhale,

And as you exhale,

Relax any tension from the forehead,

The eyes and the face.

Shifting awareness to your neck and upper back now.

Take a deep breath in,

And as you exhale,

Release and relax your entire upper back.

Moving awareness to the lower back now.

Notice if there's any tension here.

Take a deep breath in,

Exhale and release.

Moving awareness to the chest now.

Inhale,

Expanding your chest.

Exhale,

Letting go.

Moving awareness to the feet now.

Inhale,

Exhale,

Relaxing your toes and your soles.

And relax.

This time,

Breathe in through the nose.

Open your mouth and sigh it out.

Breathing in through the nose.

Opening the mouth,

Exhaling.

Long breath in,

Open the mouth,

Long exhale.

Breathing in,

Exhaling.

Repeat this two more times at your own pace.

And relax.

Well done.

As we come to the end of this session,

Notice how you feel now.

Come back to this practice anytime you wish to refresh and relax.

With a big smile on your face,

Whenever you feel ready,

Gently open your eyes.

Thank you for sharing your time and your practice with me today.

My name is Somya.

Please subscribe to this space if you enjoyed yourself and I will see you soon.

Namaste.

Reviews

Love listening to your voice🌸 Sweet and soft and safe. Thank you!

It was relaxing. I liked her voice

You have a very soothing and calming voice.

Was relaxing & peaceful. Enjoyed at the beginners level.

Beautiful voice🙏🏽

That was great! I was looking for a quick way to recenter myself in the heat of the moment. I feel significantly better than I did when the session began. Thank you!!

Great!

I'm yawning. That was very relaxing, thank you.

Excellent simple breath body awareness meditation. Namaste Saumya! 🙂🙏🪴

Great meditation to relax and de-stress!!!

An easy to follow breathing practice, i felt relaxed after, no extra bit just the instructors voice. It was enjoyable, i will save this to do again

A quick, calming session. Loved it.

I really enjoyed this meditation Saumya. I especially enjoyed that you stayed with me all the way through the meditation. Deeply appreciate it 🙏

👍👍👍👍👍

Respected mam

Thanks so much for sharing your session. Very nice session after long time. Pleasure to get feedback from you.

Thanks and regards
Chintz.

Very nice, Namaste!

Very nice meditation! 🙏