5-Minute Meditation You Can Do Anywhere

– Hey there, and thanksfor gifting yourself
these next few minutes. It’s important to remember
that you’re a priority,and allowing yourself even
just a few short minutesof intentional reflection can really havea positive impact on the rest of your day. So let’s use these next few
minutes to come back to centerand set an intention for
the rest of your day. Move into a comfortable position,whether you’re seated at your desk at workor laying on the couch at home,
and gently close your eyesand shift all of your attentiononto your breathing, taking
slower, deeper breathsthan you’ve taken all day so far. Taking a deep breath in through your noseand slowly letting it
out through your mouth. And continuing to breathe that way,feeling your lungs
expand out as you inhale. And contract back in as you exhale. Tune into your body,
noticing how it feels. Noticing if there’s anything
that it’s trying to tell you. Notice any place of tension
or tightness in your bodyand give those areas permission to relax,sending love into those areas. Thank your body for taking
such good care of you,and let it know that it’s okay to restand relax for these next few minutes. You may notice that your
mind starts to wander off. That’s okay. That’s natural. Just notice it and bring your
attention back to your bodyusing your breath as your anchor. Try to picture one thing
that’s happened todaythat’s made you smile or made
you thankful or appreciativeand just let that feeling
fill you up for a moment. Breathe that feeling in
from the top of your headto the tips of your toesand allow yourself to smile,
if that feels natural. Now, focus on something
that you can do today,whether it’s for yourself
or for someone elsethat will allow you to
continue feeling this way. It could be something as smallas deciding to go to bed early tonightso that you have time to
finally read that bookthat’s been on your bedside table. Or the joy of getting
dinner with a close friend. What’s one little thing
you can plan for your dayto bring that intentional joy to it?Now just focus on that for a few minutes. Sit in that feeling of joy and peace. Now let’s take a few more
deep breaths together. A deep breath in, feeling your lungsexpand out as you inhale,and everything contract
back in as you exhale. Again, an even deeper breath
than the one before it. Holding that breath for a beat. And exhaling everything out. Last time, your deepest breath yet,sending that breath
through your entire body. And exhale it out, and in your own timeslowly bring your awareness
back to where you areand thank yourself for
taking these few minutesto just be intentional
and kind to yourself. And when you’re ready, you
can gently open your eyesand enjoy the rest of your day.