5 Minute Guided Mindfulness Meditation
Need a mindful pause that fits between tasks? This five-minute guided track walks you through simple noticing: weight, contact, breath, and the habit of coming back when attention drifts.
Before you begin
Find a seat. Headphones help. If attention leaves, that is the cue to return, not a mistake.
Read the transcript23 spoken passages
To begin this mindfulness meditation, let yourself find a comfortable position.
Whatever that looks like for you.
When your body feels ready, you may softly close your eyes.
With your eyes closed, take a moment to turn inward.
First, simply noticing your body.
The weight of gravity. The points of contact between you and the surface that is holding you.
What else do you notice?
What is it like for you to be in your body, right now?
As you observe this, you simply accept and allow whatever is here.
Harboring no judgment. Just being mindful.
Noticing what is, with a sense of compassion in your heart.
And letting it be.
Continue now with your breath, as well as your body.
What do you notice in the breath?
Just observe. Accept. And allow. No judgment. Letting everything be how it is.
Keeping your eyes closed, allow your awareness to include the space around your body.
As if you can sense the air around you. The room around you. And you simply allow them to be, as you simply are.
There is nothing to do. There is nothing to judge.
If your mind wanders, that is okay. Do not judge it. Return your focus to what is.
Being connected to your breath, your body, and your sense of presence in the world around you.
You let everything simply be. Including yourself.
Now let your attention travel back. Become aware of physical sensation — rolling the shoulders, wiggling the fingers and toes — still mindful of what is.
Take this awareness with you, as you slowly open your eyes.