5 Minute Mindfulness Break

Drop in for a 5 minute mindfulness meditation break that you can do anywhere -- in the office, sitting at home, on the subway, or in your car between errands. Find a way back to yourself, relax, and increase your focus and awareness.

Transcript

So as we begin,

Just start by noticing that you're sitting,

The position of your body,

Either in a chair or on a cushion,

Wherever you are sitting right now,

Just noticing the parts of your body that are touching something.

And bring your awareness,

Your attention there.

Maybe your back against the cushion or a pillow,

Your feet on the ground,

Noticing the sensation of the body in this position,

Beginning to gently rise up from this position with your spine,

Flexible but supportive.

Let the shoulders relax,

The forehead and the face relax,

The soft jaw and the soft tongue in the mouth.

Let the belly be soft.

The hands can be in a comfortable position,

Perhaps on your thighs.

Now begin to notice that you're breathing.

Notice that there's breath that's coming and going.

And bring your attention to the place where you most obviously feel the breath right now.

Could be at the tip of your nose,

A coolness or a movement inside the nostrils or the throat.

Could be the movement of your chest or your ribs or your belly.

Wherever you notice your breath,

Make that the anchor for your attention,

A place where you can rest your attention following a full inhale and a full exhale.

And then the next and the next.

And then the next.

By focusing our attention on the sensation of our breath,

We're able to use the breath as a gateway to the present moment.

And as the mind wanders away,

Which is totally normal,

We use that as a gift,

Distractions,

Sounds,

Sensations,

Thoughts,

All gifts serving to remind us that our attention has wandered,

Giving us the opportunity to practice with great friendliness and gentleness,

Bringing our attention back to our breath.

This may happen many times.

Knowing that it is bringing the attention back that strengthens our attention,

That strengthens our ability to focus,

That strengthens our minds.

It is in those moments where we bring our attention back that the meditation is happening.

And so continuing now,

Gentle focus on the breath,

Gentle returning of the attention.

And now beginning to let the attention go,

Let the meditation go for now.

Just taking a moment to reflect on the effects of just five minutes of allowing our minds to focus in the present moment.

Reviews

Very intuitive and I appreciated how the wandering of our mind is seen as a gift.

This is what I want from my mindfulness meditation break. Thank you!

Excellent 5 minute break. Love the pace and focus.

«Distractions as a gift» thanks for teaching me acceptance. 💙

The evaulating distractors as a gift for returning back to our mindfullness is great idea. Thanks.

I loved this shirt but sweet break!

Great way to refocus throughout the hectic work day. Thank you 🙏🏾

Only 5 minutes and it was hard for me. Great practice!

Awesome 5 minute break :)

I like this a nice quick break for self

Great introduction and instructional guide.

A great, short meditation to remind me to live in the moment

Very helpful -thank you!