6-Minute Guided Meditation

Five minutes.

That's all this is.

Sit up comfortably

and let your eyes close.

Whatever you were just doing, it'll still be there For after.

now, you're on a short We'll break.

take three slow breaths.

First one...

breathe in.

And out.

Second one.

In...

a little deeper.

And out...

let the shoulders drop.

Last one.

In...

And a long breath out.

Quick check.

How's your face?

Soften your forehead.

Your jaw...

unclench it.

Your hands.

Your belly.

Your feet on the Wherever floor.

you find tightness, just breathe toward it.

No need to fix anything.

You're just checking in, like looking at the weather.

Now rest your attention on your breath.

Right at the tip of your nose.

Count each out-breath.

One...

two...

up to ten.

Then start again.

Feel the air come in a little cool...

and leave a little warm.

If you lose count, or drift off to your to-do list, that's normal.

Noticing you drifted is the whole practice.

Start again at one.

Still counting.

Still here.

If the numbers got away from you,

no problem.

One again.

Let the counting go.

Pick one word for the rest of your day.

Patient,

maybe.

Or focused.

Whatever you need.

Say it to yourself once, slowly.

Take one more full breath in...

And out.

Open your eyes.

Look around for a second before you jump back in.

Take your word with you.

See you tomorrow.