Five minute breathing meditation

Last Updated on 28 January 2025

Preparation:

  1. Find a quiet, comfortable place where you won’t be disturbed.
  2. Sit in a relaxed but upright position, either on a chair with your feet flat on the ground or on a cushion with your legs crossed. Rest your hands gently on your knees or in your lap.
  3. Close your eyes if it feels comfortable, or soften your gaze and focus on a spot on the floor in front of you.

Step 1: Settle In (1 minute)

  • Take a moment to settle into your body. Notice the points of contact between your body and the surface you’re sitting on.
  • Take a few slow, deep breaths to help you relax.
  • Inhale deeply through your nose, filling your lungs, then pause. Exhale slowly, through your mouth.
  • Let go of any tension in your shoulders, jaw, or face. Allow your body to feel safe, grounded and supported.

Step 2: Focus on Your Natural Breath (2 minutes)

  • Bring your attention to your natural breath. Notice the sensation of the air entering and leaving your nostrils.
  • Feel the gentle rise and fall of your chest or abdomen as you breathe.
  • If your mind starts to wander, gently guide your focus back to your breath without judgment.
  • It’s normal for thoughts to arise—just acknowledge them and let them pass like clouds in the sky or leaves on a stream.

Step 3: Deepen Your Awareness (1 minute)

  • Begin to deepen your breath slightly.
  • Inhale slowly through your nose for a count of four, hold the breath for a count of four, and exhale for a count of five or six.
  • Do this again. Repeat this pattern, focusing on the rhythm of your breath.
  • Let it anchor you in the present moment.

Step 4: Return to Natural Breathing (1 minute)

  • Let go of the counting and return to your natural breath. Notice how your body feels after the deeper breathing.
  • Take a moment to appreciate this time you’ve dedicated to yourself.

Step 5: Gently Transition Out

  • When you’re ready, slowly bring your awareness back to the room.
  • Wiggle your fingers and toes. If your eyes are closed, gently open them.
  • Take a moment to notice how you are feeling now, before moving on with your day.

This meditation is a simple yet effective way to center yourself, reduce stress, and cultivate mindfulness.
You can practice it anytime you need a moment of calm or focus.

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