Hi there,
My name is Bill,
And welcome to your 5-minute meditation.
Each 5-minute meditation is designed for people who just need a quick reset during their day,
To focus on themselves,
Take a breather,
And relax.
Have you ever had one of those days,
Where things just seem to come at you,
One thing right after another?
It can begin with your morning routine at home,
Followed by your commute to work.
And then once you're at work,
It becomes a non-stop I need this and when can I expect that,
Followed by you were supposed to be on that zoom call,
Or in that meeting 5 minutes ago.
Phones ring,
People yell and demand your attention,
And even the ding of yet another email in your inbox,
Just seems to be too much on some days,
Doesn't it?
I get that.
You just want to need a few minutes to run away,
Find a space to hide in,
And have just a few moments of peace and silence.
Well,
I'm glad you're here,
Because this 5-minute meditation is all about finding a few minutes to enjoy silence.
A practice that you can use anywhere,
Anytime,
To regain your calm,
Clear your mind,
And renew your inner strength and inner peace.
Before we begin,
Find a place where you won't be disturbed.
Once there,
Find a comfortable position,
Either lying down,
Sitting,
Or standing.
Make sure to choose a posture where you will be as comfortable as possible.
Now,
Relax your neck and shoulders,
Resting your arms by your side,
Close your eyes,
And breathe in and out slowly.
Being mindful of your breathing helps your body to relax,
Calms your mind,
And settles your heart.
Notice how your chest rises and falls with each deep breath.
When you breathe,
It's okay if your thoughts drift towards something from the outside world that makes you feel anxious.
Remember,
You are now in your own safe space.
And because it is your own space,
You can now mindfully observe and control these anxious and loud thoughts as they arise,
Observing them as if they were small objects placed on a table.
As you take another deep breath in and slowly release it,
Observe these objects on the table.
Notice how they are becoming smaller and smaller the more you look at them.
They are no longer the large,
Loud things causing you stress.
They are now smaller,
Controllable,
And most importantly,
Not as loud as they once were.
As you again breathe in and out slowly,
You now notice a small,
Empty box with a lid next to the table.
As you continue to deeply breathe,
Begin placing each of these small objects of anxiety and stress into this box.
Mindfully notice that when each item goes into the box,
Your thoughts become clearer,
And that it gets more and more quiet.
Breathe in and out slowly.
Good.
When the last anxious thought is placed into the box,
Put the lid on the box.
And once that is done,
Notice that you now have one of the objects of anxiety and stress.
Notice that you now have wonderful,
Blissful silence.
Continue to breathe in and out slowly,
And take the next few minutes to simply enjoy silence,
In this safe and quiet space.
As we begin to end this meditation,
Take a moment to remember that this time is for you,
And this safe place is here whenever and wherever you need it.
And taking a few precious minutes of silence for yourself is a way to be kind to yourself.
You deserve that.
Remember,
Taking just a few minutes to recharge yourself is something you deserve to do for yourself,
Especially when the noise of the world seems particularly loud.
You can and should congratulate yourself for taking care of the most important person in your life,
You.
And taking control of all of your anxious,
Loud thoughts,
Helps you regain your calm and your inner peace.
Wherever you are,
You are amazing and worthy of being free from anxiety,
Stress,
And noise.
And you are never alone.
Have a wonderful rest of your day or night,
And I extend my well wishes of healing and of peace.
To you.
Until next time.
Be well.
