Mindful 5 minute meditation – Have you ever felt overwhelmed and unable to focus? Are you looking for a way to rest your mind and chase away distracting thoughts?
Meditation can help reduce stress, improve concentration, and heighten awareness. However, sometimes it can be hard to find the time to fit regular meditation practice into an already busy schedule.
Long meditation sessions aren’t required to reap the benefits; if five minutes is all you have available, that’s enough! Here is a script that will guide you through a mindful five-minute meditation session so that you can achieve peace of mind in less than ten minutes.
A few tips for meditating
- Begin by finding a comfortable, quiet space to practice your meditation. Close your eyes and take five deep breaths to relax your body.
- Focus on the sensations in your body. Scan each part of your body and notice any tension or discomfort you may be feeling. As you do this, think about what might be causing the tension or discomfort and how it can be released or alleviated.
- When thoughts come up during the meditation session, acknowledge them but don’t latch onto them. Instead, let them drift away like a passing cloud in the sky. Notice how peaceful it is when thoughts are allowed to move through without judgment or reaction.
- Direct your attention inward, towards yourself and the present moment.
Grounding meditation – calming mindful 5-minute meditation
We have recorded this meditation for you – so simply follow the link below, or click on the image and press play.
Share the link with others that you think might benefit from it!
Disclaimer: The recording is on Insight Timer – a meditation app. It is a completely free app, so give it a download and explore all the other options.
5 minute mindful meditation
Alternatively, we have also created a transcript of the recorded audio – feel free to print it out and share it as you would like!
Hi everyone and welcome to your practice today.
Once you are ready we will be starting in shavasana.
So finding a comfortable position on your back, taking up as much space as you need, bringing the feet mat with the distance apart, allowing the toes to flop out to the side.
Just bring the arms next to the body with the palms facing up.
Start to close your eyes if they aren’t already. Really allow yourself to grow heavy and bring yourself to stillness, just softening all the muscles.
Releasing that and letting go of all that activation and shifting from an active doing state to a passive being state.
Think of your body melting into the floor completely, giving in, allowing the floor beneath you to support your body completely.
And then I’d like you to take your attention to the center of the abdomen, just above the navel. Just feel the breath here as you inhale and exhale.
If you have a few more moments, I encourage you to stay in your shavasana for a little bit longer. At least five more breaths, intentional inhales, and exhales.
When you are ready to come out of it, bring yourself back to your body, back to the space. Slowly, you can wake the body up. By introducing some micro movements into the joints, the fingers, the toes, the wrists, the ankles, maybe rocking the head from side to side and then coming to lie onto any side.
Just roll onto any side and press yourself up to the comfortable seat. Sitting up nice and tall, you can bring the palms to touch, Anjali mudra, as you inhale. Inhale all of that balance and focusing energy we’ve just practiced. And as you exhale the forehead down to the fingertips, thank yourself for practicing.
Thank you. Practice what it has taught you today. And then I extend that gratitude and appreciation to each one of you. Thank you for joining me. Have a lovely day further.
5 minute meditation script pdf
Download the guided meditation script pdf.
About the meditation teacher:
Bianca Carmen Schulz
Content Writer for MeditationDNA as well as Yoga & Meditation instructor with a professional dance and performing background, offering guided visualizations to tune into the mental realm by plugging out of the physical realm.
My meditations aim to invite openness into the mind and body by allowing thoughts and breath to flow through the body. Specializing in Meditation and Movement for Athletes and High-Performance Artists.
Looking for more guided meditations?
Find my meditations on Insight Timer!
If you like the meditation scripts check out Mindfulness Exercises below by clicking on the image below.