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!
Lying down, completely, the whole spine on the floor. Feet are a comfortable distance from each other. You can straighten the arms next to the body with the palms facing up in a gesture of surrender. And allow the eyes to drift closed if they haven’t already.
Feel that heaviness in the entire body. As you start to bring your body to stillness. As you centre to your breath. Feel how the buzz of energy moves through the body. Feel how the nerves and the muscles are alive. Every cell of your being. Feel how the brain is awake. But at ease at the same time.
And this is your time now to completely let all of that go and sink into the most relaxed state you can be.
Release all that activation. Surrender to the Shavasana. And if you find yourself being overwhelmed by thoughts that might be swimming around in your mind. I just encourage you to come back to the breath. Observe and notice your breath as you inhale. And as you exhale.
And then when you are ready. I invite you now to think of an intention. Repeat that intention to yourself mentally, maybe once or twice.
And once doing so, releasing their intention, detaching from it like we try to do with all our other thoughts. And trusting the guidance of that intention.
And there’s absolutely no rush. Take all the time you need or want in your Shavasana. Take an extra few moments. If it feels like you’re called to do so. When and if you are ready to come out of it, gently wake the body up. Rubbing the fingertips together, wiggling the toes. Just introducing some micro movement into the body.
And then keep the eyes closed by rolling over to any side so you can gently press yourself up. Find a comfortable seated position in the middle of the mat.
An easy cross legged position, sitting up nice and tall. We inhale the arms together, all the way up, facing the palms together, exhale, thumbs to the sternum, Anjali Mudra. And then take a moment to thank yourself. Thank your practice, thank your body and your breath, what it did for you now, and what it does for you in every other moment. And then from me to you, thank you so much for joining me.
Have a beautiful 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.