5 Minutes To Deep Calm In Open Focus Attention

This short audio session with simple guided instructions lasts just 5 minutes. It’s designed to show you how quickly your mind can become quiet and your body deeply relaxed with this method.

Try this now:
1. Find a quiet place without any movement in front of you (ideally alone in a silent room),hold a small object in each hand and sit comfortably in a chair.
2. Rate your stress level from 1–10, and press play.
3. Do the 5-minute exercise.
4. Rate your stress again just after finishing the exercise, and then once more after about 20 minutes — notice how the number keeps changing.

Most people are surprised at how fast the shift happens. Once you’re calm, everything happening in your body and thoughts around food becomes clearer and easier to notice. That’s when real progress begins — and it makes lasting, positive change much easier to achieve.

Transcript

Take two small objects in your hands,

Rest your hands on your legs,

Keep your feet slightly apart,

Not touching.

Close your eyes.

Feel your right hand,

Focus on what your right hand is touching now.

Just feel the sensation of touch,

Feel it for a moment.

Now feel your left hand,

Feel the object in your left hand,

Just feel the sensation of touch.

Now feel both hands at the same time,

The sensation of touch in your hands,

Together.

Left and right,

Right and left,

At the same time.

Feel both hands,

Objects in your hands at the same time,

The same time.

And notice how quiet it is in your mind,

And keep feeling your hands.

And now,

Gently lower your head,

Feel both hands together,

Slowly open your eyes and let your gaze softly rest in the empty space between your hands.

Let your gaze softly rest in the empty space between your hands.

And notice both hands and space between them at the same time,

The same time.

Good,

Keep seeing and feeling your hands together,

Seeing and feeling both hands together.

And notice how calm your mind feels,

And how relaxed your body has become.

Good,

Keep feeling your hands and now slowly lift your head,

Keep your eyes relaxed and stay aware of your hands,

Stay aware of your hands.

Notice you are aware of the whole field of your vision.

Stay aware of your hands.

And now become aware of space in front of you,

There is a lot of empty space in front of you now,

Become aware of it.

Empty space in front and around you,

Empty space.

Good,

Notice how quiet your mind is now,

And how relaxed your body feels.

Thank you.