04:59

5 Minutes Of Mindfulness

by Jessica Zambri

Rated

4.7

Type

Activity

Meditation

Suitable for

Everyone

Plays

25.7k

In this practice, we explore resting the attention with the breath and the body. As the mind naturally wanders, we notice without judgement, and gently return to anchor the attention with the breath and/or the body - your choice!

Mindfulness Body Scan Body Awareness Sensory Anchoring Breathing Breathing Awareness Mind Wandering Senses

Transcript

Finding a comfortable position,

Allowing the body to be alert,

Yet relaxed.

Softening the shoulders,

The jaw,

The belly.

And when you're ready,

Gently closing the eyes if you'd like.

Noticing the body breathing,

Breathing in,

Breathing out.

Where do you feel the breath in the body right now?

Is it at the nose?

Perhaps the rise and fall of the chest or the belly.

If the breath is hard to follow right now,

Perhaps noticing the weight of the hands or the feet making contact with the ground.

Taking a moment now to rest your awareness in a sensory anchor of your choice.

Whether that's the breath in the body or the weight of the hands or the feet.

Noticing any physical sensations.

Pressure,

Tightness,

Warmth,

A coolness.

If you notice the mind wandering,

Getting lost in thought,

Simply notice and without rushing,

Gently bring the awareness back to the anchor.

Resting in the body,

Resting in the breath.

Gently expanding the awareness,

Connecting to the whole body.

Noticing physical sensations,

Thoughts,

Emotions coming and going.

Connecting to the changing experience right now.

And when you're ready,

Opening the eyes if they've been closed,

Slowly taking your time to connect to the space around you.

Thank you for practicing with me.

Meet your Teacher

Jessica Zambri New York, NY, USA

4.7 (1 974)

Recent Reviews

T

Thai

February 17, 2026

Beautiful

E

Evan

February 5, 2026

Gentle, inviting, just enough rich description, welcoming and easy to take in.

S

Stuart

December 9, 2025

So subtle. So foundational. So simple and grounded. Thank you. 🙏🏽

S

Samantha

November 15, 2025

Perfect practice for when i am short on time in the mornings. Helped me to become calm and focused for the day ahead

E

Eviva

November 10, 2024

Perfect, five minute breathing and emotional check-in

S

Sanjay

July 11, 2024

This is a favorite guided meditation. It's simple and helps me practice as someone who has a true monkey mind.

J

Jennifer

July 9, 2024

It was lovely thevway you allowed space to just be.

A

Audra

May 4, 2024

Very good at bringing me into the present, thank you

S

Shona

January 23, 2024

Thank you. Perfect balance of guidance and space. Helped cleared my head and center this morning. 🙏🏼💜

B

Brandon

December 19, 2023

Very easy to follow, very focused and quite enjoyable!

M

Marni

December 14, 2023

Thank you ! Just the right amount of guidance with space in between.

P

Pat

November 12, 2023

That was great! Relaxing yet energizing. Thank you!

M

Maru

April 14, 2023

Great voice, pace and guidance. I usually prefer with a light music in the background but in this case it was justa simply perfect by itself. Thank you.

J

James

March 11, 2023

Thoroughly enjoyable back to basics reset, just what I needed! Thank you.

A

Anthony

October 31, 2022

An excellent way to take a brief pause at the start of the day and orient mind and body before plunging into the thick of things. The instructor’s voice is calming, pleasant and genuine. Thank you for a positive start to my day!

A

Alysia

October 12, 2022

Love her. One of my favorite moments yet with Insight Timer

J

James

September 23, 2022

Don't judge a hook by its cover. She was very easy to connect to and also insightful.

M

Margarete

September 12, 2022

Very calming and pleasant practice and voice. Thanks.

J

James

February 22, 2022

Lovely meditation thank you for sharing this with us 🙏

C

Christine

November 10, 2021

A lovely short meditation to bring me back to the practice of mindfulness

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© 2026 Jessica Zambri. All rights reserved. All copyright in this work remains with the original creator. No part of this material may be reproduced, distributed, or transmitted in any form or by any means, without the prior written permission of the copyright owner.

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