A Magical 5 Minutes Of Mindfulness

The simple technique in this meditation is excellent for reducing stress, easing panic attacks & helping to cope with anxiety. This short & simple meditation is suitable for EVERYONE!
Once familiar with this easy practice, you can use it throughout the day (even in the loo if you need to) when you need to keep yourself calm, clear your mind & bring anxiety under YOUR control.
Bring clarity to your mind, body & spirit...and unplug yourself from everything for a few minutes.

Transcript

A magical five minutes of mindfulness.

If you're ready,

Find a spot on the floor or the wall to focus on.

Allow the muscles around your eyes to relax so that your gaze softens and your vision becomes a little hazy.

At your own pace,

Start breathing in slowly through your nose and breathe out gently through your mouth.

If you can only breathe in and out through your mouth,

That's fine.

Just do that.

Experience the ribcage expanding on each in-breath.

Feel the sensation of your shoulders dropping and your belly softening on each out-breath.

Let those three things hold your attention.

Ribcage,

Shoulders,

Belly.

Slowly and gently close your eyes.

Notice how it feels to do this.

Notice that you're giving yourself permission to take time for yourself.

Some valuable private time to just be still.

As you appreciate the experience of stillness and peace,

You may notice that thoughts occasionally travel across your mind.

Just let them float by without attaching any energy to them.

Notice that while you enjoy this soothing,

Peaceful place within yourself,

You remain alert.

Stay like this for a few minutes and I will come back for you.

Holding on to the wonderful gift of peacefulness that you've created for yourself and the distinct quality of calmness and clarity inside your head,

You can now begin to breathe more deeply.

Start becoming more aware of your surroundings again and the sensations of your own body in the place where you sit.

Roll your shoulders,

Breathe deeply and when you're ready,

You can open your eyes.

Have a lovely blessed rest of your day.

Namaste.

Reviews

Thank you for this and your Gasho meditation so pleased I’ve found you
Many blessings 😊

I loved this! Your voice and prompts were so soothing!

a type of meditation in which you focus on being intensely aware of what you're sensing and feeling in the moment, without interpretation or judgment.

It was magical and lovely, thank you. Your soothing voice and the music interface perfectly for calm. Such a wonderful gift 😊

This is a perfect meditation for reconnecting on a busy day. Thanks Amanda! ❤️

Such a lovely start to the day ❤️ 🙏

Love your soothing voice and accent...

Amanda Nicole is your English friend who comforts you with a soft, soothing voice. This is a quick meditation that is great on its own and can also be used to start off a longer mindfulness practice.

This was the meditation I chose to use to renter my meditation practice. For the last 15 days I was struggling with what I think was covid19. (Test results later this week.) for many of those days, the act of breathing was meditation enough. Thank you for your sweet voice and gentle way. I feel like you are a sister in this.🙏🙏🙏

Thank you! Very peaceful❤️

Another nice one. Your voice is lovely and calming to me.

Thank you! This was so lovely and soothing. Loved the music too. I will return to this one often when I need a quick breathing reset. Thank you. 🙏❤️

Thank you Amanda. Beautiful calm. Namaste

Great, wished it was longer!

Lovely meditation......both words and music

So good, so vitality generating.

The music is gold 💕

Relaxing and lovely meditation. I really enjoyed the background music.
Thank you 🙏🏽

Thank you Amanda for a wonderful meditation 🧘🏽‍♀️! The music is a perfect complement!!!

Really nice short meditation. Loved the loving voice tone and the retro music.