5 Minute Guided Meditation to Clear Your Mind
Too many tabs in the head? This five-minute guided reset stops the chase. Thoughts can appear. You do not have to run them. Attention comes home to sensation until the field feels less crowded.
Before you begin
Timer optional — the track is the timer. Door closed if you have one.
Read the transcript22 spoken passages
To begin this meditation to clear your mind, find a seat and let it hold you.
When your body feels ready, you may softly close your eyes.
With your eyes closed, take a moment to notice the sky of attention, already wide.
First, simply noticing thoughts as weather — passing, gathering, thinning — not as orders.
A thought can be cloud. A thought can be wind. Neither one is the whole sky.
What else do you notice besides the current weather in the mind?
What is it like to watch a thought form and leave, without grabbing the tail?
You can let the mind be spacious. Clearing is not emptying by force.
There is nothing to wipe away. Space is already here between thoughts.
Soften the jaw. Soften the forehead. Let the eyes be heavy in their sockets.
And letting the sky be bigger than weather.
Continue now with your breath, as the ground under that open sky.
When a thought arrives, name it only if it helps, then return to the inhale.
Thoughts may keep moving. You do not have to herd them into silence.
Keeping your eyes closed, allow your awareness to include the air around the head.
As if there is more room than the last sentence that tried to stay.
There is nothing to finish thinking. The mind can land on breath.
If your mind wanders, that is okay. Weather moves. Return to the next breath.
Being connected to sky, breath, and this short stretch of uncluttered seeing.
You let clarity be possible. Including the clouds.
Now let your attention travel back. Roll the shoulders. Feel the room.
Take this wider sky with you, as you slowly open your eyes.